Healthy how? lunches for kids
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.
Wednesday, 28 September, 2011 at 9:39
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.