KIWI brings you the basics of healthy lunches, plus a handy planning tool.
By Kirsten Henri
Not so long ago, a typical lunch box packed by Mom meant a slice of bologna sandwiched between two squares of squishy white bread, a chocolate–chip cookie and a carton of whole milk. We’re sure Mom packed that lunch with a whole lot of love, but it definitely wasn’t packed with a whole lot of nutrition!
Today’s parents know that kids need a range of nutrients to help them grow, but you may be overwhelmed by the specifics. What should you always put in your child’s lunch box and what should you always leave out? Are they getting too much protein or not enough? What if your child won’t eat anything but chicken nuggets?
KIWI has got you covered. We have expert advice, and we’ve updated our popular healthy lunch–planning grid from last year with new suggestions and recipes. Read on for solutions to lunch box dilemmas and tips for healthy midday meals.
Building Blocks: What Makes a Lunch Healthy?
Whole grains, fruits and vegetables (preferably one of each), calcium and lean protein are the components of a healthy lunch. As long as each group is represented in your child’s lunch box, there’s a nutritive benefit.
You may be thinking it’s easier said than done. Should there be more grains than protein? What are the best options in each category? The USDA recommends the following amounts for kids daily:
Six ounces of grains. The USDA suggests that at least half of the daily intake of grains be whole grains, but 100% is better. Whole grains contain fiber and vitamins that refined grains do not. Choose whole grain products when buying breads, tortillas, pastas and cereal. Also tryserving brown rice, quinoa, whole barley, bulgur or buckwheat.
Two–and–a–half cups of vegetables and one–and–a–half cups of fruit. Ideally, your selections should be fresh and varied, since different fruits and vegetables offer different vitamins and nutrients. Include fruits and vegetables in a variety of colors, and buy what’s in season: apples in autumn, oranges in winter. Shop at local farmers markets or join a community supported agriculture (CSA) co–op that arranges regular food deliveries from a local farm. And try to make your produce organic whenever possible.
Three cups of milk (two cups for children two to eight years old) or an equivalent calcium source. Sources include lowfat milk and cheese, yogurt, non–genetically modified (non–GMO) calcium–fortified soy and dark, leafy greens.
Five ounces of lean protein. Use lean varieties of turkey, chicken and ham. Fatty fish such as fresh salmon and tuna are packed with healthy omega–3 fatty acids. Low–mercury canned tuna and antibiotic and hormone–free meats, both great choices, are sold in many supermarkets, even as store brands (such as ShopRite’s Reddington Farms label). Protein doesn’t have to come from an animal source—legumes, non–GMO tofu and tempeh are all delicious alternatives.
Note that other food groups should be consumed in greater quantities than protein. "Healthy meals in general should focus on fruits, vegetables and grains," says Mary Ellen Renna, MD, a boardcertified pediatrician, nutritionist and author of Growing Up Healthy the Next Generation Way. "We should think of meats and proteins more as a condiment. Kids really do get plenty of protein—and adults even more so."
Liz Weiss and Janice Newell Bissex, registered dieticians, professional chefs and authors also known as the Meal Makeover Moms, agree: "Kids don’t need a dagwood sandwich. We’d put less than one ounce of lean protein on a sandwich for kids."
What’s In, What’s Out?
What should you look for at the grocery store? Try to stick with unprocessed foods, which will keep kids healthy and properly fueled for a full day of school. Jennifer Bevilacqua, a nutritionist who helps families overhaul their kitchens for healthier eating, recommends steering clear of products that contain more than seven ingredients. "After that, you get into the danger zone, with lots of fillers, additives and artificial dyes," she says. "Parents often don’t have a lot of time to read labels thoroughly, but a good rule of thumb is if a label has unpronounceable ingredients or if an ingredient looks like it would be on your shampoo bottle, avoid it."
The Good
If you follow these guidelines when food shopping, you’ll be on the right track to packing healthy lunches.
- Try to buy as many organic and all natural foods as possible.
- For bread and grain products, look for whole grains, whole wheat and flour that hasn’t been enriched or bleached.
- Buy pesticide–free fruits and vegetables, and look for dried fruits labeled "unsulphured" and "unsweetened."
- For all dairy products, the best options are lowfat and organic.
- In the protein category, choose nitrite–, antibiotic and hormone–free lunchmeats, low–mercury tuna and soy products that haven’t been genetically modified.
- Stick with sunflower or olive oil for dressings or cooking, and remember that plain lowfat yogurt can often be used as a substitute for mayonnaise.
The Bad
Just as important as what goes into a healthy lunch box is what doesn’t. Here are the ingredients to avoid.
- High–fructose corn syrup
- Partially hydrogenated oils
- Trans fats
- Sodium nitrite and sodium nitrate (chemical additives often used in lunch meats that become a carcinogen in our bodies—labels should say "uncured" and "no nitrites" or "no nitrites added")
- Artificial sweeteners (often found in products marked "light" or "sugar–free," or you may see aspartame, Splenda, sucralose or saccharin in the ingredients list)
- Antibiotics and hormones (found in animal products like milk and meats—look for "antibiotic–free," "hormone–free" and "no rGBH")
Additionally, you may want to reconsider packing peanuts and tree nuts because of the growing number of children with allergies to both. Check your school’s policies on these foods to make sure the lunch you pack doesn’t harm another child. Think about switching to soy–nut butter or SunButter, which is made with sunflower seeds.
Many lunch boxes also stray in the beverage department. Sodas and fruit drinks (which are often disguised as fruit juices) only offer excess sugar and empty calories. Plain water, lowfat milk and 100% fruit juice (with no sweeteners) are better choices.
