Back to school means thinking outside the lunchbox
Back to school means packing lunches. This
can lead to seemingly endless patterns of
peanut butter and jelly and baloney
sandwiches.
Here are some ways to think out of the lunchbox, courtesy of Backus Hospital dietitians.
Catherine Schneider, clinical dietitian at Backus, said she recommends providing a lean protein, a complex carbohydrate and a fat at each meal. Limit simple carbohydrates, such as white bread, sugar drinks or white rice, and replace them with complex carbs, such as whole grain breads or pasta, fruits and beans provide vitamins, minerals and fiber. Protein choices include chicken, fish, lean roast beef or beans.
“Lunch doesn’t have to be a sandwich,” Ms. Schneider said. “It could be soup and salad or leftovers from dinner the night before.”
Because children are now dealing with health concerns such as obesity, diabetes and high blood pressure, Ms. Schneider said food choices are so important.
She encourages lower salt snack foods, such as homemade pita chips, or whole-grain baked tortilla chips. Raw vegetables, such as carrots or peppers also can be good snacks for lunches, with a low-fat dressing for a dip. For calcium, light yogurt, cottage cheese, reduced fat cheese cubes or string cheese and lowfat or skim milk are all options.
Wendy Kane, a registered dietitian and certified diabetes educator at the Backus Diabetes Management Center, said getting children involved in making lunch, and other meals, helps them make healthy food choices.
“If they play a role in preparing the food, they are more likely to eat it,” Ms. Kane said.
She recommends choosing a lunch bag that is insulated, using a freezer pack to keep cold food cold and an insulated jar, such as a Thermos, to keep hot foods hot. Keeping foods at the right temperature can help prevent foodborne illness.