Healthy Food for Lunches

While the the U.S. Department of Agriculture proposed new nutritional standards for meals served through the National School Lunch Program, in 2011, for many parents, these updates come too late as they have already lost faith in school lunches providing their children with the nutrition they desire and the taste to keep the kids satisfied. The alternative, packing a lunch from home, takes more thought and preparation, but allows you to provide healthy food for your child.

Limit the Sodium

The USDA nutritional update recommends reducing the sodium content of school prepared lunches from the current average of 1,400mg to no more than 640mg for elementary students. To increase acceptance by students, the program proposes to gradually decrease the sodium over a 10-year period. For children in school today, this makes little impact on salt intake. Although the American Heart Association currently recommends consuming 1,500mg of sodium or less per day. Many common lunch foods contain large amounts of sodium, including lunch meats. Choose healthier alternatives like fresh deli meats, low-sodium peanut butter or homemade hummus. Because most fresh fruits and vegetables are naturally low in sodium, filling your child's lunch box with these healthy but satisfying foods limits their sodium intake.

Include Healthy Fats

With the incidence of childhood obesity continuing to increase, limiting the amount of fat in their diet remains important. The National Institute of Medicine Food and Nutrition Board recommends that children consume 25 to 35 percent of their calories in fat to support the formation of new cells during growth, the production of hormones and the uptake of vitamins. Knowing the different types of fat and how they impact the body plays a vital role in maintaining a healthy heart and controlling obesity. Saturated and trans fats both contribute to increasing blood cholesterol levels, even in children. Give your child lunch items that contain the healthier unsaturated fats found in fish, nuts and vegetables, such as avocados.

Keep the Carbs Complex

Carbohydrates serve as the main source of energy for the body, making them an important nutrient at lunchtime. Consuming carbohydrates at lunch helps your child stay alert during the afternoon at school. The body converts carbohydrates into glucose -- the sugar molecule the cells use for energy. Not all carbohydrates are created equal. Simple carbohydrates, such as those found in sugar, break down quickly in the body. Complex carbohydrates, known as starchy foods, take longer to break down, allowing for more nutrient absorption and sustaining energy levels for longer. Good sources of complex carbohydrates to include in your healthy lunch include bananas, beans, nuts and whole-grain cereal products.

Fresh is Best

One of the main advantages of providing your child with a lunch you packed is the ability to include fresh foods. Fresh fruits and vegetables are not only low in sodium but also offer many essential nutrients. Meeting the daily recommended intake of vitamins and minerals helps your child concentrate and remain focused. Fresh fruits and vegetables also contain significant amounts of fiber -- the portion of the plant your body cannot digest. Eating fiber helps your child to feel full for longer, allowing him to concentrate on his learning instead of when the next snack time will come. Although packing an apple or orange is convenient and cost-effective, it is also easy for your kids to toss in the trash without even taking a bite. Choose mandarin oranges, apple slices, baby carrots, grapes or sliced strawberries in a container -- making it easy to eat and letting you know how much comes back untouched.