Children should eat healthy foods to maintain good health and reduce their risk of disease. Such diseases include diabetes, cardiovascular disease and stroke, according to a 2008 article by registered dietitian Natalie Muth, M.D., published in "The American Council on Exercise Certified News." Health-promoting lunch meals are best made at home and packed for school. If kids eat at home, keep junk food out of the house, reducing the temptation to consume nutrient-poor lunches.
Peanut Butter and Jelly Sandwich
Most kids favor peanut butter and jelly sandwiches. And they can be part of a healthy lunch meal. Use 2 tbsp. of all-natural peanut butter made with only peanuts and salt. Beware of brands that indicate on the ingredients label that other oils or sugars have been added. Similarly, instead of sugar-laden jellies, make the sandwiches with 1 tbsp. of all-fruit spread. This kind of jelly is made with fruit and fruit juice sweetener instead of refined sugar. Whole-wheat bread will increase your child's fiber and protein intake. Include a carton of skim milk and a peeled, medium orange to round out the meal. The healthy fats, fiber and protein in the peanut butter, orange, bread and milk will keep your child's tummy full until she gets home from school.
Spaghetti
Spaghetti with meat sauce is well liked by kids and convenient to eat at home or school. A big batch may be made at once and eaten for several lunch meals through the week. Cooked spaghetti noodles do not create a surge in blood sugar or blood glucose like steamed white rice or white bread, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in the "Health & Fitness Journal." Spaghetti with sauce can be packed for a hot lunch at school in an insulated food storage container along with a ½ cup of canned, sweet corn; include a hot pack in the lunch box so your child's meal is still warm at lunch time. The fiber in the corn and the protein in the meat further slow the absorption and digestion of the spaghetti meal. This provides a slow release of glucose, the only sugar brain cells can use, that is necessary for mental focus and learning.
Egg and Cheese Burrito
Whip up a batch of scrambled eggs or use the leftovers from yesterday's breakfast to make a cheesy lunch wrap. Divide a slice of 2%-fat cheese in half and arrange on the bottom portion of a whole-wheat tortilla. Measure ½ cup of scrambled eggs and spoon over the cheese. Fold the tortilla in half and microwave for 30 to 45 seconds to melt the cheese. Unfold the tortilla to allow the contents to cool for one minute then roll burrito style. Serve with a side of a sliced apple.
References
- "American Council on Exercise Certified News"; Exercise in the Prevention and Treatment of the Childhood Onset of Adult Disease; Natalie Digate Muth, M.D., R.D.; December 2008/January 2009
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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