Packing your child's lunch throughout the school year can be a daunting task. Mary Brophy Marcus in her article titled "5 Worst Things to Pack in Your Kid's School Lunch" discusses food items that should typically be avoided when packing lunches and offers alternatives to creating healthier meals for the family.
Although deli sandwich meats are easy to pack for lunches, they are typically full of nitrates, unhealthy fats, extra sodium and added colors. Despina Hyde, a registered dietician, suggests roasting meats the weekend before and slicing it for the following week's lunches. Vegetables such as spinach, red peppers, cucumber, pickles and even apples are a healthy addition to sandwiches. Instead of using mayo some healthier alternatives are hummus, mustard or avocado. Whole wheat bread is the best option for a bread choice because it has 3 grams of fiber in each slide.
Peanut butter and jelly sandwiches can be a healthy option for lunch if you avoid nut spreads that contain extra sugar, artificial sweeteners and hydrogenated oils. Jelly can oftentimes contain a large amount of added sugars so it can be helpful to use sliced fruit to sweeten the sandwich. As an alternative to a sandwich, you could pack apples, nut butter and whole wheat crackers.
Food kits that contain deli meats, cheeses or even build-your-own pizza typically aren’t a healthy option due to their processed nature and excess salt and sugar. Homemade wraps, sandwiches or even pizza can be made to be healthy. Sandwiches and salads that are filled with mayo are not healthy options for a school lunch due to their saturated fat content and potential to spoil. An alternative to these types of sandwiches and salads are using Greek yogurt, lemon juice and avocado to create a creamy mayo substitute. If you are going to make a sandwich with tuna or egg products, remember to always use an ice pack to keep the items cold. Despina Hyde dismembers the myth that all yogurt products are healthy. Oftentimes, yogurt is packed with sugar and artificial colors. Combining plain yogurt with fruit on the side is a nice alternative to the typical kid’s yogurt at the grocery store. Remember to use an ice pack to make sure the yogurt stays cold until lunch time.
With all of these healthy alternatives to school lunches, it is also important to make sure the food your child is consuming is safe. You can pack antibacterial hand wipes to encourage your child to wipe their hands before and after lunch to prevent the spread of germs. If their lunch is perishable, remind your child to get rid of it and not save it for a later time. The maximum amount of time to leave out perishable items is 1 1/2 hours. If you sent soup or casserole for your child to school, it is best to make sure you have a quality thermos to keep the items hot. When the lunch bag comes home at night, make sure to clean it out with an antibacterial spray or wipe. Packing lunches is a great way to involve the entire family in eating healthy lunches. For more information on keeping your children healthy throughout the school year, please visit our website at www.oxborochiro.com.
