Many parents are reluctant to have their children eat at school cafeterias because the lunch menu items are generally low in fiber, vegetables and nutrient-rich fruits. Sending a kid to school with a brown bag packed with junk food, such as chips, high in saturated fat or greasy leftovers, is not a healthy option, either. This is especially true considering the growing rates of obesity, hypertension and early-onset diabetes. Parents who want to maximize their children's nutrition should consider these healthy alternatives.
Nutritious Hot Foods
Hot foods are items sealed within insulated thermoses or containers suited for easy reheating. To prevent the spread of sickness from foodborne bacteria, be sure to heat the food to at least 140 degrees F before sealing it in a thermos. If this isn't possible, ask your child's if she has access to a microwave. Common examples for lunch include chicken noodle soup, lasagna, chili and casserole. Each of these dishes are high in protein, vitamins and minerals essential for healthy child development. Whether the item is vegetable-rich stir-fry or protein-laden beef stew, it is sure to warm the stomach and nourish the body.
Nutritious Cold Foods
Cold foods require ice or a freezer pack to keep them preserved inside an insulated container. When choosing bread, go with whole grain. Some types of wheat bread retain their nutritional value but look and taste like their white bread counterparts. Kids seldom know the difference. Tuna, peanut butter, egg salad or sliced meat, such as turkey, chicken and lean roast beef make great fillers. Besides the traditional toppings of cheese, lettuce, light mayonnaise and tomatoes, consider using salsa, horseradish or salt and vinegar. Adventurous parents may add some flair to their child's lunch by including toasted panini sandwiches, bacon and mozzarella baguettes, smoked salmon wraps or grilled steak on a toasted bun.
Nutritious Sides
Healthy side items keep kids interested whenever different sides appear with different main courses. The most obvious sides are a piece of fresh fruit or a tossed salad--remember to keep the dressing in a separate container for freshness. While these are both great choices, avoid monotony by throwing cole slaw, trail mix, low-fat yogurt, fruit salad, garlic broccoli with pine nuts, baked Parmesan tomatoes, cipotle cheddar chard or cheesy twice-baked potatoes into the mix.
Nutritious Drinks
Soda is one of the worst drink options a parent could choose because of its sugary contribution to obesity and its detrimental effects on the immune system. Low-fat milk is a healthier alternative because it is a great source of vitamin D for developing strong bones. Remember, however, that bacteria grows quickly in milk that is not properly cooled. In addition to choosing orange juice filled with vitamin C and enriched powdered drink mixes, try sparkling water, green tea, fruit smoothies or carrot juice.
Healthy Desserts
Healthy meals don't have to be dreary or bland. Parents that can resist the temptation to drop candy in their kid's lunch box are more likely to provide a balanced meal that is also fun. Mixing bananas with peanut butter or topping sliced strawberries with chocolate are great ways to introduce sweets to the menu. A little indulgence is fine as long as the total intake of sugar and fat is moderated by a healthy medium.
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