Lunch and Snack Ideas

Back to School: Lunch and Snack Ideas
By Charlene Davis

Another school year has begun and across the country mothers and caregivers are making preparations for lunches and snacks that will hopefully be consumed and not tossed in the cafeteria wastebasket. One of the best ways to avoid the trash can blues is to include youngsters in the initial planning stages. Start by letting them pick out a lunch box they will be proud to tote around. Then let them help decide what goes in it by asking if their preference would be grapes, orange slices, or a banana. Assume that if carrots are not eaten at home they will also not be eaten elsewhere, so leave them out. Although you should encourage children to try new foods, be sure to also include stand-by favorites such as pretzels or cheese slices.

Federal surveys have shown that children get approximately one-third of their daily calories at lunch, so it’s important to try and reduce foods that are high in sugar, fat and salt, as they can put children at risk for heart disease, diabetes, and other health-related problems in adulthood. You can’t avoid these types of foods completely, but you can cut down on the number of chocolate chip cookies you pack. Replace traditional potato chips with baked chips. Use pita bread or tortillas instead of white loaf bread. Substitute pre-packaged lunches that are high in sodium and fat, with homemade versions that can include low-fat meat and cheese selections.

Whenever in doubt, the Food Guide Pyramid still remains the standard for nutritional eating for children ages 3 and older: Bread, Cereal, Rice, and Pasta (6-11 servings a day); Vegetables (3-5 servings a day); Fruits (2-4 servings a day); Milk, Yogurt, and Cheese (2-4 servings a day); Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (2-3 servings a day); Fats, Oils, and Sweets (use sparingly).