The USDA requires that all school cafeteria lunches served under the National School Lunch Program meet federal nutritional regulations, which limit the amount of fat allowed and require a specified amount of primary nutrients. Despite these guidelines, however, school cafeteria lunches are notorious for including plenty of unappealing menu items. Displeased, many students end up piecing together lunches that offer little nutrition or, worse, skipping the meal altogether. You can ensure that your child gets the nourishment he needs by providing healthy alternatives in a lunch packed at home.
Sandwich Alternatives
The sandwich is the classic bagged lunch go-to item, which will suffice if more attractive options are scarce. Wraps and stuffed pita pockets are two alternatives that can be just as nutritious, convenient and inexpensive as the traditional sandwich and also allow room for creativity. To create a salad and sandwich in one, fill a whole-grain tortilla or pocket with iceberg lettuce, diced salad veggies such as carrots and tomatoes and sliced almonds. Provide a packet of salad dressing for dipping. Or, thinly spread pizza sauce on a tortilla and cover it with shredded cheese and pepperoni before rolling it into a pizza wrap.
Chips
Discourage your child from snacking on greasy potato chips at lunchtime; instead, provide her with a healthy alternative. Pack a small bag of baked tortilla chips, which are less fattening than fried varieties. In small resealable containers, provide one or two nutritious, homemade dips such as guacamole, hummus or salsa. Guacamole is made primarily with avocados, nutrient-dense fruit that contributes to improved cholesterol, and hummus is a delicious source of protein, carbohydrates and healthy omega-3 fatty acids. To create a nutritious salsa, dice fresh tomatoes and onions, then add fresh ingredients to taste such as mangoes, jalapenos or cilantro.
Sweets
If your child has a demanding sweet tooth, keep him away from alluring vending machines by providing something both sweet and nutritious to snack on. For instance, create a layered parfait made not with ice cream, but with yogurt, fruit and broken ginger snaps. The yogurt is an excellent source of calcium, necessary for healthy bone development. Fruit such as blueberries or pineapple provide extra vitamins, while ginger snaps can aid in digestion. If you do include a classic sweet treat, make it dark chocolate, which is actually beneficial when consumed in moderation. Dark chocolate contains antioxidants that contribute to cardiovascular health, and may even improve a poor mood.
Considerations
When packing a lunch, choose the box and toss the bag. Invest in plenty of ice packs and a well-insulated lunchbox. If you do need to brown-bag it, freeze items like juice boxes and sandwiches, which will thaw in just a few hours, and exclude quickly perishable ingredients such as mayonnaise or yogurt. Slide the packed lunch into a second paper or plastic bag for extra insulation. Consult with your child's teacher regarding other students' food allergies -- most schools keep this information on file -- before packing peanut butter or other common allergens.
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