Healthy how? lunches for kids

Sep 28, 2011

We know we should feed our children healthy food, especially during the school year, but what are some realistic options?

“Our children are overfed and undernourished,” says Julie Upton, MS, RD a registered dietitian and Nutrilite spokesperson. “Obesity rates are soaring among our next generation, along with chronic diseases like type 2 diabetes among school-aged kids. Some 98% of children fail to meet their daily fruit and veggie targets and most children are getting too many calories from nutrient-poor choices that provide little more than added sugars to their diet. A nutritious diet is key to help children stay focused and learn.”

The Nutrilite Health Institute offers the following simple school lunch meal plan, with a guide for the benefits each meal brings.

Monday Health Benefits  
1/4 cup hummus OR  1/4 cup olive & garbanzo bean salad with light Italian salad dressing and a few spoonfuls of low-fat mozzarella cheese cubes Good source of protein, high fiber, good source of folic acid  
4-5 whole wheat crackers Good source of energy, fiber, vitamins, and minerals  
1/2 cup carrot sticks High in carotenoids and fiber  
6-8 oz low fat yogurt High in protein, calcium, probiotics, B vitamins, and potassium  
4-6 oz 100% fruit juice Good source of energy, vitamins and minerals  
     
Tuesday Health Benefits  
Whole grain tortilla wrap OR whole Grain bread slice with tuna or other fish salad High in fiber, protein, vitamins, minerals, omega – 3 fatty acids  
1/2 cup celery sticks OR  red or green pepper sticks with low fat ranch dip OR creamy salad dressing Good source of vitamin C, Fiber, vitamin K, and potassium  
Small apple Good source of fiber and antioxidants  
8 oz low fat milk High in protein, calcium, vitamin D, magnesium, and phosphorus  
     
Wednesday Health Benefits  
Turkey sandwich on whole wheat bread High in protein, fiber, vitamins, and minerals  
Low-fat String cheese OR three slices of low-fat mozzarella cheese High in protein, calcium, phosphorus, magnesium,    
Small banana High in potassium and soluble fiber  
4-6 oz 100% juice Good source of energy, vitamins and minerals  
     
Thursday Health Benefits  
Peanut butter (2 tbsp) and banana sandwich on whole wheat OR 1/4 cup egg salad made with low fat mayo on whole wheat bread Peanut butter and banana is energy-packed and high in protein, fiber, potassium, and other vitamins and minerals; egg salad is high in protein, fiber and other vitamins and minerals  
1/2 – 1 cup berries High in vitamins, minerals, antioxidants, and phytonutrients  
6-8 oz Low Fat Yogurt High in protein, calcium, vitamin D, probiotics, B vitamins, and potassium  
Water    
     
Friday Health Benefits  
Cracker sandwiches – 4-5 whole wheat crackers, 2 oz lean lunch meat, and 1 oz slice of cheese High in protein, fiber, calcium, and other vitamins and minerals  
1/2 cup sliced cucumbers with low fat vinaigrette Good source of vitamin C and fiber  
Small pear Good source of vitamin C and fiber  
8 oz low fat milk High in protein, calcium, vitamin D, magnesium, and phosphorus

See the full release here.

  • 1 Comment

    • Jenna says:

      Love this! Am such a proponent of healthy foods for kids and sometimes I get stumped on what to pack them next. Thanks for great well-balanced ideas of some new things to pack.

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