Packing a Healthy Lunch

By: Jessica Mendoza

Packing a healthy lunch means saving money and your health. When you pack your kid’s lunchbox, YOU control what goes into it.

So what goes in a lunchbox? A survey found that 74% of all school lunchboxes include a sandwich. Peanut butter and jelly is the most popular. Fruit drinks and fruit, such as an apple, are found in 59% of lunches.

This is a good start. After all, the American Obesity Associate found that 15.5% of all kids and adolescents ages 6 to 19 are obese. You can help your child fight obesity by packing a healthy school lunch. Here are some tips:

• Go whole. Instead of white bread, use whole wheat bread on your sandwiches. Whole wheat has more vitamins and minerals. It is also higher in fiber, which is good for your digestive system.
• Skip the soda. Add 100% fruit juice instead. Unlike soda, which is high in sugar, 100% fruit juice doesn’t have any added sugar. And one serving of this juice often counts for one serving of fruit for the day. You could also add skim or 1% milk or even just a bottle of water.
• Add the goods. Make sure you’re including healthy foods, like vegetables, whole grains and low-fat dairy products. Try things like carrots and low-fat dip, whole grain crackers and low-fat yogurt. Get a list of the top 26 healthiest foods.
• Substitute ‘em. There are many healthy alternatives to your child’s favorite foods. Instead of potato chips, which are high in fat and sodium, try baked chips or unbuttered popcorn. Instead of fruit snacks, try fresh or dried fruit. Instead of candy, try granola bars or apple slices.
• Mix it up. Changing what’s inside the lunchbox will prevent your child from getting bored and encourage him or her to try new things.
• Make it fun. Your child’s health is about more than just eating right. Take care of your child’s mental health by showing your love. Make your child smile by putting a simple, loving note in his or her lunchbox. Or surprise your child with a sweet treat, like a low-fat cookie or trail mix.

And keep in mind that even though peanut butter and jelly is the most popular lunchbox sandwich, you may not be allowed to pack it. Up to 2 million children in the United States have food allergies. Some schools are asking parents not to pack peanut butter or other peanut products in kid’s lunches. Contact your school to find out. Or learn more about food allergies at school.