Every meal presents an opportunity for a child to learn about important food choices. According to the Center for Nutrition Policy and Promotion, lunch at school provides one-third of a child's recommended dietary allowance for the day, including her vitamins, proteins, minerals, fiber and carbohydrates. Preparing healthy school lunches and snacks sets a child up for success in adulthood by providing the nutrition to grow strong and the education to select proper food choices on their own.
Toss the Pre-Packed
Although they are very convenient, pre-packed lunches may not be the best choice for his lunchbox. For instance, the Lunchables Fat Free Turkey and Cheddar lunch contains 1190 milligrams of sodium, or half of the daily allowance alone. This pre-packed lunch only contains one lonely gram of fiber, as opposed to a fiber rich sandwich made on whole wheat. Due to their extremely high salt content, these snack packs should not be used as a quick snack, either.
Sandwiches and Wraps
In a 2002 study by the Center for Nutrition Policy and Promotion, most kids tossed their sandwiches due to their unappealing nature---they were either smashed or leaking. Choose whole-wheat wraps or bread to add fiber and avoid excessive calories in refined white bread. Rather than filling the sandwich with processed meats, try sliced chicken or turkey which are lower in fat content. Go light on the condiments, such as mayo, not only will they make the sandwich soggy, but they also add unnecessary fats to the lunch.
Fruits
Dried fruits are a healthy alternative to a bag of chips, and provide vitamins, fiber and crunch without the fat. The USDA recommends limiting fruit juices, which are usually very high in sugars without the benefit of the carbohydrates or fiber from the actual fruit. For a quick after-school snack try sliced apples with peanut butter and raisins for protein and vitamins.
Purchase a Meal
School-prepared lunches are a nice alternative for those working moms and dads who are time-limited. According to the Center for Nutrition Policy and Promotion, school lunches are mandated in what they may contain and must include milk, two vegetables or fruits, whole grains and two oz. of a meat. The downfall with school-bought lunches is that some offer a la carte items or allow the children to make their own choices, which may not provide a full compliment of nutrition if he chooses cake and processed meats. To avoid this pitfall, the Center for Nutrition Policy and Promotion encourages reviewing the school menu at home and educating the child on proper food choices.
Sweet Tooth
Surprise her with a homemade batch of oatmeal cookies. High in fiber, these cookies can be made with butter substitutes to decrease their fat content, as opposed to store bought cookies. On a daily basis, however, try to replace the cookies with healthier choices for that sweet tooth such as low fat yogurts. Canned fruits provide sweetness, but be sure to avoid those packed in syrup.
Quick Snacks
Air popped popcorn is a healthy alternative to crackers or chips. Add a glass of low-fat milk and the snack will be rich in calcium. The Center for Nutrition Policy and Promotion encourages using leftovers from last night's dinner for a complete and filling healthy snack. Avoid pre-packaged snack ideas and get creative. Sliced low-fat cheese and low-salt crackers will beat the sodium content in pre-packaged snack foods. Fresh veggies can be spiced up with some low-fat ranch dressing and are filling.
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