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The ABCs of Packing a Lunch

Attention parents! One out of every four children throws away or trades his or her lunch. But ensuring that the nutritious sack lunch you packed doesn’t end up in the garbage is as easy as ABC.

Ask
Invite your children to help plan their lunches. Ask which days they want to eat on the school lunch program and which days they want to bring lunch from home. Giving your children a say in their lunch choices increases the chances that they will actually eat it. You also can ask them to assist with preparing the lunches.

Bargain
Help your kids balance their high-fat favorites with more nutrient rich foods by packing only a small portion of a “treat” and only one per lunch. Demonstrate that one treat needs to be balanced with items from each of the other food groups, including fruit, vegetables and dairy.

Cater
Remember that the lunch you make needs to appeal to their taste buds, needs and sense of fun. Kids like foods that are easy to eat, like grapes, berries or a peeled and segmented orange instead of a whole one, as well as crunchy foods, such as raw vegetables. Kids also like small things, so consider using cookie cutters to cut up sandwiches. Kids like to dip foods, so get creative with combinations like pretzels and peanut butter.

Making it healthy:
What is packed in a school lunch is important because eating habits, patterns, practices and preferences are formed during childhood. Here are few tips to make a healthier lunchbox.

• Pack at least one serving of fruit in every lunch.


• Add vegetables – lettuce, cucumber, tomatoes, etc. – to their sandwiches.


• Let your children choose their own healthful snacks.


• Limit sweets. Graham crackers, vanilla wafers, low-fat granola or cereal bars are great alternatives.


• Check the labels and be sure to choose only 100% juice.


• Switch lunchmeats to the low-fat varieties.

Safety first:
Packing a safe sack lunch also is important, especially when dealing with the Valley’s heat.

• Be sure to keep it clean. Wash your hands before food preparation and teach your children to wash their hands before they eat.


• Keep hot foods hot and cold foods cold. Use insulated bottles and lunch boxes to maintain the right food temperature. For cold foods, use freezer packs or try freezing meat sandwiches or a juice box the night before. The sandwich and juice will thaw in time for lunch and help keep the rest of the lunch cold.


• Use a refrigerator if one is available. If not, remind your children to not leave their lunch in the direct sunlight and store it away from heat sources.


• Pack shelf-stable foods like fresh fruits and vegetables, crackers, and peanut butter sandwiches
  

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