DOES YOUR CHILD’S LUNCH BOX
MAKE THE GRADE?
According to a recent national consumer survey conducted by the American Dietetic Association and ConAgra Foods Foundation, 94 percent of children typically store their lunch in a non-refrigerated area--either in a locker, on a shelf or in their backpacks.
Fit City registered dietician Shalene McNeill offers these tips for packing non-refrigerated school lunches:
Invest in a well-insulated bag, container or lunchbox. When using paper bags, make sure to double bag it.
Let your beverage keep the rest of the lunch cool. Freeze single-serving boxes of fruit juices or small bottles of water the night before and then pack them in your insulated lunch bag.
Smoothies make good coolers and lunch box fare, too. Kids consider them a treat, and parents like them because they provide servings of protein and fruits and they are easy to make.
Here’s a basic smoothie recipe:
- 1 cup plain yogurt OR 3/4 cup milk
- A few ice cubes
- 1/2 to 1 cup frozen fruit (or fresh fruit with a couple of ice cubes) Fruit suggestions include ½ banana, berries of any kind, peach, etc.
- 1/4 tsp of vanilla
- Place ingredients in blender and blend.
Remember the five food groups. Unfortunately, research shows that homemade lunches tend to be low on fruits and vegetables and high on snack foods like sweets and chips. Use the five food groups when planning lunch box fare and consider substituting these easy, healthy, shelf-stable foods in school lunches:
Breads and Grains. Single-serving boxes of cereal, trail mix, whole grain sliced bread, whole wheat mini bagels, whole wheat crackers, popcorn (no butter added) and baked chips.
Fruits and Vegetables. Carrot and celery sticks and other cut-up vegetables, grapes, single serving containers of apple sauce, whole fruits (apples, peaches, bananas), dried fruit mix, small sizes of canned vegetables, and boxes of fruit juices (100% juice).
Dairy. Non-refrigerated pudding cups.
Meat and Other Protein Sources. Cans of tuna, beef jerky, peanut butter (for sandwiches or with celery and apples), nuts and single-serving sizes of peanut butter and crackers.