Healthy Packed Lunch:
A One Week Plan
When children begin going to school, parents are often relieved that there is one less meal to cook during weekdays. The subject of whether or not a child will bring packed lunch or will buy lunch at the school cafeteria always comes up. While some schools do offer good and nutritious food at their cafeterias, most schools do not. They serve what the majority of kids will want to eat, and it is usually not the healthiest of choices.
If your child has grown up eating healthy food and has maintained healthy eating habits, then you have little to worry about. However, more concerned parents and parents who keep their children’s nutrition in mind at all times should realize that the best choice is to make a healthy packed lunch for children.
Here is one week of packed lunch ideas. Each lunch tries to cover the five food groups of the kids food pyramid in good recommended servings.
Monday
- Dairy serving: 1 cup of yogurt
- Grains & Fruit serving: 1 raisin/berry granola bar
- Vegetable and Protein serving: 1 serving of Super Chicken Caesar Salad
- 1 bottle of water or 100% juice (possible fruit serving)
Tuesday
- Grains, Protein, & Dairy serving: Tuna melt on whole wheat bread (use one to two recommended servings of tuna and cheese)
- Fruit serving: apple slices
- Vegetable serving: Tomato juice
Wednesday
- Grains, Protein, & Vegetable serving: Asian stir fry noodles with vegetables and lean pork (this can be served cold. Hint: It’s leftovers from a few nights ago!)
- Fruit & Dairy serving: Calcium enriched orange juice
Thursday
- Grains, Fruit, & Protein serving: Peanut butter and jelly sandwich with fresh berries on whole wheat bread (use one tablespoon of peanut butter for a proper protein serving)
- Vegetable serving: Celery or carrot sticks with 0% trans fat/ fat free ranch dressing
- Dairy serving: Chocolate milk
Friday
- Grains, Vegetable & Protein serving: Whole wheat tortilla wrap filled with lettuce, chopped tomato, and your choice of sliced turkey, chicken, or beef.
- Fruit serving: Orange wedges
- Dairy serving: 1 cup of chocolate pudding.
Looking for Creative Ways to Get Your Kids Choosing and Eating Healthy Food?
|
