Healthy School Lunches

Packing a lunch seems "elementary." But if you want your kids to eat actually eat it, there are some creative and "cool" ways to ensure they do. As shared by KAren Kelly of The Mettler Center in Champaign. Following is more information on packing lunches from Kristina Adams of the Illinois Dietetic Association. -Focus on nutrient density. o Avoid giving them money if you suspect they make unwise choices o Go for a range of colors - this ensures a greater variety of nutrients o Have many options, so that there is a greater chance that at least one thing will sound good to him/her come lunchtime. EXAMPLE Bagel lunch Whole wheat bagel with cream cheese and tomato (or cucumber) Baby carrots Fruited yogurt Green or red grapes Water/milk TIP: Have children shop with you and pick out fun lunch options so that they look forward to their lunch break! -Focus on FUN! o Remember that kids eat with other kids. If they have something different and "cool" they will be more likely to accept it. o Presentation makes a difference! Chop things in different shapes / sizes. Have different, easy-to-use containers for them. Dont forget the occasional treat or note! EXAMPLE Turkey Wrap Lunch Place turkey breast, sprouts, cheese and mustard in tortilla and roll up. Keep together with toothpick. Apple French fries (keep from browning with lemon juice) Single serving cottage cheese Graham sticks Milk / water TIP: having a lunch container that your child has picked out can help. Make sure that it is roomy enough for plastic containers and preferably insulated. ++++++++++ Thousands of children head back to school in August and September, and parents again must face the challenge of providing healthy, easy-to-prepare lunches that their kids won`t trade. With new food labeling laws for trans fat expected in 2006, big food companies are taking notice and reducing trans fat in their products. Parents also can trend away from trans fat in their kids` lunches. Trans fat abounds in cookies, snack crackers, and cheese puffs and has been linked to heart disease and diabetes. To keep kids` lunches healthy yet palate-pleasing, registered dietitian Kristina Adams, from the Carle Weight Management Center and spokesperson for the Illinois Dietetic Association, suggests, "Pack reduced fat snack crackers, baked or reduced fat chips, or mini muffins. Also keep a supply of homemade trail mix handy. Such as, a mix of whole-wheat cereal squares, raisins, nuts, and a few chocolate candies. The bit of chocolate entices and can help to sneak in some fruit and whole grain at the same time." Adams emphasizes packing fruit in every school lunch. "Try fresh ideas with fruit. Pack a mixture of apple and pineapple chunks, and send this with a container of fat free caramel apple dip and a fork." Other ideas she recommends are experimenting with new fruits, like star fruit or pluots (also called dinosaur eggs), and trying different forms of fruit, like 100% fruit leather. "Also remember safe storage," Adams says. The Centers for Disease Control reports that about 76 million Americans suffer food borne illness every year, and young children especially are at high-risk. Adams advises, "Pack lunches so meat and milk foods stay cold until lunchtime. Use insulated lunch bags with freezer packs, or pack a frozen water bottle next to foods that must be kept cold." With the start of a new school year, parents and kids can restart a commitment to easy-to-make, healthy lunches that please the palate and fuel the mind. To speak with a registered dietitian or for more information, call (630) 933-4CDH (4234) or check the American Dietetic Association website at www.eatright.org. 26 AUG 04 mrm