If your daughter is overweight, you are likely willing to try anything to help her drop some pounds and protect her health. Overweight children are at an increased risk of eventually contracting diabetes and heart disease. A nutritious lunch low in fat and calories will fuel her brain and body for her afternoon in the classroom, while also controlling her weight.
Pasta Salad
Pasta salad is a meal your 10-year-old can eat cold or warm. Start with whole-wheat pasta in her favorite shape. Add chopped cucumbers, tomatoes, corn, shredded chicken breast and a small amount of reduced-fat mozzarella cheese. Top with ribbons of basil or dill to add flavor without adding fat and calories. This combination offers the right mix of complex carbohydrates, protein and fat that your daughter needs to feel full without overdoing it and hindering weight loss goals.
Appetizer Tray
If your daughter likes to nibble on small snacks, a small appetizer platter is a healthy lunch option. Include sliced vegetables such as carrots, cucumbers, bell peppers and celery as well as such fruits as melon cubes, berries, apple slices or orange segments. Add a few whole-grain crackers and a slice of low-fat cheddar cheese. Serve with skim milk. This combination of foods contains enough fiber to fill your daughter for the afternoon and can help prevent her from asking for unhealthy snacks between meals that could make it difficult to lose weight.
Pizza
You may not think of pizza as a meal that encourages weight loss; however, using the right ingredients in moderate amounts allows your daughter to eat a favorite, while still controlling fat and calorie intake. Start with a whole-wheat tortilla or English muffin to increase fiber content. Top with tomato sauce and a sprinkle of low-fat mozzarella cheese. Microwave until the cheese melts. Serve with a piece of fruit. This meal satisfies hunger, offers important nutrients and is not as high in fat and calories as the pizza regularly served in the school cafeteria.
Sandwiches
A sandwich is easy to carry in a lunchbox and can be a healthy addition. Use whole-wheat bread, which is a good source of fiber and complex carbohydrates. Top with lean, sliced turkey, low-fat cheese and sliced vegetables, such as tomato or cucumber, which adds protein, a small amount of fat and several essential nutrients. Avoid mayonnaise, which is very high in fat and calories. Try mustard instead, which adds flavor, but is a healthier option. Serve with baked potato chips and fruit salad. Add skim milk for an additional hit of protein.
School Cafeteria
If your daughter prefers to choose her lunch in the cafeteria, you will need to offer guidance on making healthy choices since you won't have the control you do when you pack her meal. However, there is no guarantee that your 10-year-old will make good choices all the time. Advise her to avoid fried foods such as nuggets and fries, soda, candy, pizza and burgers. Help her understand that she needs to choose fruits and vegetables, lean protein such as bean burritos, whole grains and low-fat milk. The problem is that many schools do not offer these items because they are too expensive to prepare. If this is the case at your daughter's school, you may have to continue packing her lunch so she can lose weight or get involved advocating for changes in the school lunch menu.
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