Buying lunch at school may be the first time your child gets to call the shots about which foods he or she will eat. The good news is that school lunches have improved over the years, both in taste and nutrition. Unfortunately, many school lunches meet the standards for protein, vitamins, calcium, and iron, but still exceed recommendations for fat. Some schools also have made an effort to serve better dishes, such as grilled chicken sandwiches and salads.
The downside is obvious: In the typical school cafeteria, your child can still choose an unhealthy mix of foods, taking advantage of the less nutritious fare often available a la carte or in the vending machine. For instance, a child might decide to buy the same kid-pleasing entrée, such as a hot dog, day after day.
A Lunchtime Opportunity
Use school lunches as a chance to steer your child toward good choices. You can't force a child, but you can make it easier to eat healthy. Especially with younger kids, start by explaining how a nutritious lunch will give them the energy to finish the rest of the school day and enjoy after-school activities. Here are some other steps to take:
- Look over the cafeteria menu with your child. Ask what a typical lunch includes and which meals he or she particularly likes. Recommend items that are healthier, but be willing to allow your child to buy favorite lunch items occasionally, even if that includes a hot dog.
- Ask about foods like chips, soda, and ice cream. Find out if and when these foods are available at school.
- Encourage your child to pack a lunch, at least occasionally. If you do it right, this can put you back in the driver's seat and help you to ensure that your child is getting a nutritious midday meal.
Healthier Alternatives
Encourage your child to choose cafeteria meals that include fruits, vegetables, lean meats, and whole grains, such as wheat bread instead of white. Also, avoid fried foods when possible and choose milk or water as a drink.
If you're helping your child pack a lunch, start by brainstorming foods and snacks that he or she would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, if your child is willing, and don't forget last night's leftovers as an easy lunchbox filler.
You also can take your child's current lunch and perform a lunch makeover. Here are some suggestions for small changes that do make a nutritional difference.
| Instead of: |
Consider: |
| Higher-fat lunch meats |
Lower-fat deli meats, such as turkey |
| White bread |
Whole-grain breads (wheat, oat, multigrain) |
| Mayonnaise |
Light mayonnaise or mustard |
| Fried chips and snacks |
Baked chips, air-popped popcorn, trail mix, veggies and dip |
| Fruit in syrup |
Fruit in natural juices or fresh fruit |
| Cookies and snack cakes |
Trail mix, yogurt, or homemade baked goods such as oatmeal cookies or fruit muffins |
| Fruit drinks and soda |
Milk, water, or 100% fruit juice |
And here's how two lunches stack up, after a typical lunch received a nutritional upgrade:
| Typical lunch |
Nutritional upgrade |
Why it's better |
| Beef bologna on white |
Lean turkey on whole wheat |
Less fat and more fiber |
| Mayonnaise |
Lettuce and mustard |
Less fat and fewer calories |
| Potato chips |
Carrots and celery with light dressing |
Less fat and a serving of vegetables |
| Fruit cup in light syrup |
Fresh grapes |
Less sugar and fewer calories |
| Chocolate sandwich cookies |
Homemade trail mix |
Less fat and more fiber |
| Fruit punch drink |
Skim milk |
Fewer calories, less sugar, plus calcium |
| |
| 980 calories |
725 calories |
255 fewer calories |
| 48 g fat |
13.5 g fat |
34.5 fewer grams of fat |
| 13.5 g saturated fat |
2.5 g saturated fat |
11 fewer grams of saturated fat |
| 125 g carbohydrates |
120 g carbohydrates |
5 fewer grams of carbohydrates |
| 59 g sugar |
52 g sugar |
7 fewer grams of sugar |
| 3 g fiber |
13 g fiber |
10 more grams of fiber |
Prepackaged lunches for kids are popular and convenient, but they're also expensive and can be less than nutritious. Instead, create your own packable lunch using healthier ingredients. Consider these components and pack them in plastic containers, resealable plastic bags, or colorful plastic wrap:
- cold-cut roll ups (lean, low-fat turkey, ham, or roast beef; low-fat cheese; and flour tortillas)
- cold pizza (shredded mozzarella cheese; pizza sauce; flour tortilla, English muffin, or mini pizza shell)
- cracker sandwiches (whole-grain crackers filled with cream cheese or peanut butter and jelly)
- peanut butter and celery sticks
- veggie sticks with low-fat dip or dressing
- 100% fruit juice box or bottle of water
- optional dessert (choose one): flavored gelatin, low-fat pudding, oatmeal raisin cookie, graham crackers, fresh fruit
Be sure to check with your child's school to make sure that there aren't any restrictions on what kids can pack in their lunches. And don't forget to involve the kids in the process so that healthier lunches can become a goal they can strive for, too.
Safe Packing
A packed lunch carries the added responsibility of keeping the food safe to eat. That means keeping hot foods hot and cold foods cold. One study found that fewer than a third of parents included a cold pack when packing yogurt, deli-meat sandwiches, and other foods that need refrigeration.
Here are some suggestions to keep foods safe when packing your child's lunches:
- Wash your hands first.
- Use a thermos for hot foods.
- Use cold packs or freeze some foods and drinks overnight. They'll thaw in the lunch box.
- Wash out lunch boxes every day or use brown paper lunch bags that can be discarded.
- Toss in some moist towelettes to remind kids to wash their hands before eating- and to clean themselves up afterward.
Reviewed by: Mary L. Gavin, MD
Date reviewed: September 2007
