To Your Health
September, 2010 (Vol. 04, Issue 09) |
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The Entree
Great sources of protein that can be put in a small lunch container are cubes of baked chicken, turkey or fish. This does not include processed meat that you buy at your grocery store, but should be prepared at home and cut into bite-size pieces. Remember that you can freeze these in small portions and use them randomly over the course of several weeks.
A hard-boiled egg is also a great source of protein. And don't forget that wide-mouth thermos; beans are an excellent source of protein and can be served in a thermos with organic tortilla chips for dipping. Alternatives to beans include meat or vegetarian chili or stew. If these options seem like a hard sell to your child, it probably means you're not including them in their daily diet at home. Perhaps it's time to evaluate your child's diet to make sure they're getting exposed to a wide variety of healthy foods. This will give you a wider variety of foods to choose from when packing their lunch.
A Note About the Traditional Sandwich
Commonly found in the packed lunch is a sandwich; the problem is that bad choices can be made here as well. White bread bought at the store contains bleached flour. And don't be fooled by the word "enriched," as adding back a portion of the vitamins removed during the bleaching process doesn't undo the damage.
Better sandwich choices include whole-wheat bread with a lot of grains, and almond butter instead of peanut butter. And be creative. Try to put vegetables into a sandwich as much as possible. If your children "don't like vegetables," stick with it. Sometimes it's just a phase, and the more exposure they get (and choices), the greater the chance they'll surprise you.
Another great sandwich option is a healthy wrap. This can be done by purchasing whole-grain tortillas and wrapping up healthier protein and vegetable sources. For instance, baked turkey or chicken with lettuce, cucumbers, sprouts, red peppers - maybe even some beans sprinkled inside make a tasty protein.
The Side Dishes
Most children don't consider lunch complete unless there are chips and cookies. These must be avoided at all cost; chips and cookies are an occasional treat, not a lunch staple. The side dishes for your children should be tasty cut vegetables, keeping in mind that greener is better.
Fruit is also a great side dish, but while it is healthy, it is also a source of sugar and not as rich in vitamins and minerals as vegetables. Try to serve fruit just once for every five servings of vegetables. Remember that it should be fresh, organically grown fruit, not processed "substitutes." Fruit roll-ups are not fruit.
Invite your child to help you prepare vegetable soup or vegetarian chili. These can be put in a thermos and taken to school over the span of a week.
Consider putting together a grain salad. This can include couscous or steamed long-grain brown rice with chopped cucumbers, red peppers, baby carrots, or any other similar vegetable. You may also choose to marinate the chopped vegetables in a salad dressing for a few days prior to preparing the salad. Drain the vegetables and then mix them in. This will add moisture to the salad without having to add excess dressing.
