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Packing a Better School Lunch

QUINCY, Ill. (WGEM) -- If you packed your children's lunch today, did you give them a healthy meal?

You may be surprised to learn that some popular sack lunch choices are actually not the best options for your child.

Packing a healthy, well-balanced lunch that your child will actually eat may not be as easy as you think.

Jean Kinder, Food Services Director for Quincy School District says there are a few things you might want to stay away from, starting with what your kids are drinking.

"You just want to try and avoid, when you're talking about beverages, things that have empty calories in them that are all sugar," said Kinder. 

Many parents pack pre-packaged foods such as Lunchables for their children because they're easy and convenient, but they are often full of preservatives and they may not be the healthiest option.

"You probably want to choose low-fat meats and cheeses. Peanut butter is always a healthy, nutritious source of protein"

So what else should you pack in their lunch boxes?

"You want to try and get as many food groups as possible so you want your fruit group, vegetable group, dairy group and milk if possible."

Kinder says there is nothing wrong with a treat in their lunch box, as long as the meal is well-balanced.

And another thing to watch out for is the temperature of your children's lunch. If something came from the refrigerator, it likely should be sent to school with an ice pack.

(Content from About.com)
Healthy Lunch Bag Ideas

Sandwiches are a popular choice for a school lunch. Remember that meats, dairy products, and eggs are perishable, so be sure to use a freezer pack to keep them cold. Choose whole grain bread, wraps, or pitas. If your child resists whole grain breads, use bread that is made with some whole grain but still has the flavor and texture of white bread. Each sandwich should have a healthy protein source and healthy toppings. Some suggestions:

• Tuna sandwich wrap with light mayonnaise, lettuce and tomatoes
• Egg salad sandwich on whole grain bread
• Peanut butter, cashew, or almond butter with a 100 percent fruit spread on whole grain bread (a healthier PB&J)
• Sliced turkey, lean roast beef, or chicken from the deli--or left over from last night's dinner--with light mayonnaise, mustard, and a slice of cheese

What should you send along with the sandwich? A piece of fresh fruit is healthy but can get a bit boring after a while. Skip the greasy chips and choose from these healthier ideas, just remember to keep perishables cold:

• Send a salad in a small plastic container. Keep the dressing on the side in a separate smaller container.
• Cheese sticks go well with sandwiches and are a good source of calcium.
• Whole grain snack crackers add a nice crunch and lots of healthy fiber.
• Make a fruit salad with grapes, melons chunks, and blueberries.
• Dried fruit, like raisins, dried cranberries or banana chips
• Nuts like almonds, cashews, or walnuts
• Pack a cold pasta salad, cole slaw, or potato salad.
• Baby carrots with a small container of vegetable dip
• Crunchy raw green beans with a small container of ranch or french onion dip
• Prepackaged, flavored low-fat yogurt

Think Beyond the Sandwich

With insulated food jars, you can send hot foods to school, too, like leftovers from that delicious meal you made last night. Make sure the foods are heated up to at least 140 degrees before you load them into the insulated jars. Here are some hot food ideas:

• Beef and vegetable stew with a hard roll
• Chicken noodle soup and whole grain crackers
• Lasagna with a salad and bread
• Chicken casserole with carrots and vegetable dip.
• Chili with whole grain crackers or bread
• Left over stir-fry or sautéed vegetables