{"id":15303,"date":"2021-08-02T09:30:06","date_gmt":"2021-08-02T13:30:06","guid":{"rendered":"http:\/\/caloriecontrol.org\/back-to-school-packing-a-healthy-lunch\/"},"modified":"2021-11-01T13:52:42","modified_gmt":"2021-11-01T17:52:42","slug":"back-to-school-packing-a-healthy-lunch","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/back-to-school-packing-a-healthy-lunch\/","title":{"rendered":"Back to School: Packing a Healthy Lunch"},"content":{"rendered":"
By: Robyn Flipse, MS. MA, RDN —<\/strong><\/em>
\nConsultant to the Calorie Control Council<\/strong><\/div>\n

If you\u2019ve stepped into an air-conditioned store to get out of the August heat, then you know retailers are all stocked up to help us get our children ready to go back to school. Everything from highlighters to hand sanitizer is on the shelves to satisfy the \u201cmust have\u201d list for kids in every grade. I recall one of the biggest back-to-school decisions my sons made each year was finding just the right lunch box they could carry with pride into the cafeteria. Having their favorite superhero on the outside was all that mattered to them!<\/p>\n

What goes inside all those carefully selected lunch boxes has taken on greater significance over the last 16 years since September was first declared National Childhood Obesity Awareness Month<\/a>. It was launched to focus attention on the need for kids across the country to lead healthier lives and prevent the early onset of obesity. Providing our children with a balanced and nutritious midday meal is an important way we can do just that.<\/p>\n

Feeding Kids Right for Success in School and Life<\/h2>\n

Children need to be properly nourished to reach both their physical and intellectual potential. Even when they look fit and appear to be thriving, an inadequate diet can set the stage for future health problems. Eating well-planned meals and snacks each day is one of the best ways to ensure that all of the essential nutrients children need for growth and development are being consumed.<\/p>\n

The routines of the school day provide an ideal way to help children form good eating habits that can last a lifetime. Starting with breakfast \u2013 either at home or in school \u2013 kids need to refuel their bodies in the morning after the overnight fast and get key nutrients that will make them ready to learn. A mid-morning snack also may be needed by younger children, or a breakfast split into two parts, to carry them over until their next meal.<\/p>\n

When the lunch bell rings at school it\u2019s time for kids of all ages to eat something nourishing, socialize with friends and, hopefully, get some physical activity. Sitting behind a desk all day is not good for children or adults, so taking advantage of this, and every other opportunity to get up and move around\u00a0is perfect practice for a healthy lifestyle.<\/p>\n

By the time the school day ends, most children are hungry and thirsty. That\u2019s a good time to offer them nutrient-rich foods and beverages to replace any they may not have eaten at breakfast or lunch rather than letting them fill up on less nutritious snacks. Some popular options include cut-up vegetables and hummus, whole wheat crackers and cheese or a fruit smoothie made with yogurt. The goal is to reenergize and rehydrate them for their afternoon activities without letting them get too full to eat their dinner.<\/p>\n

Making time to eat with your children each evening can provide one of the biggest boosts to their well-being, regardless of what is served. Research reported in the Family Dinner Project<\/a> indicates children who eat with their family have higher self-confidence, better grades in school and lower rates of obesity among other benefits. Getting them involved in meal planning and preparation adds to their success by teaching them skills they will need the rest of their lives.<\/p>\n

What About Weight Gain in Children?<\/h2>\n

Preventing unwanted weight gain in children requires that they get enough calories to support normal rates of growth and physical activity, but not much more than that. It is a delicate balance that must be adjusted to meet their changing needs, such as when their activity level slows down after their regular sport season ends.<\/p>\n

Replacing some of the added sugars in your child\u2019s diet with a low-calorie sweetener, like aspartame, is one way to reduce unneeded calories and make many of the foods and beverages you want them to eat and drink more enjoyable. Lower calorie, reduced fat and\/or sugar-free products can also be substituted for their regular counterparts to help create more balanced menus. (See examples in the chart below.)<\/p>\n

Making Healthy Meals and Snacks Part of Your Back-to-School Plan<\/h2>\n

While plenty of attention goes into making sure the first packed lunch of the year a good one, it\u2019s important that every lunch is as good as the first. One way to do that is to create an idea board\u2014like a Pinterest board<\/a>\u2014to use as a template for packing lunches. Start by drawing a grid similar to the one illustrated, and then let your child list items under each food group heading that he or she likes, will eat in school and can be easily assembled each day. Remind your children they don\u2019t have to limit themselves to \u201ctraditional\u201d lunch foods as long as the items belong in the designated group.<\/p>\n

You can see sample foods found in each group on ChooseMyPlate.gov<\/a> along with the recommended daily servings for children of different ages and the suggested portion sizes. Following the My Plate Daily Checklist<\/a> will allow you to see how many calories your child needs each day and how to be sure they are getting all of the nutrients they need in their meals and snacks, without exceeding their recommended caloric allowance.<\/p>\n

Once the chart is completed lunches can be packed using any combination of foods from each list as long as your child will eat them. All you have to do is make sure the items on the chart are on hand at the start of each week!<\/p>\n

Sample School Lunch Planning Chart with Lower Sugar Options<\/h2>\n
\n
\n\n\n\n\n\n\n\n\n\n\n
FRUITS<\/strong><\/td>\nVEGETABLES<\/strong><\/td>\nGRAINS<\/strong><\/td>\nPROTEIN<\/strong><\/td>\nDAIRY<\/strong><\/td>\nFAT<\/strong><\/td>\nMISC.<\/strong><\/td>\n<\/tr>\n
Sectioned Clementine<\/td>\nSalsa<\/td>\nCornmeal Tortillas<\/td>\nBaked Fish Nuggets<\/td>\nShredded Cheese<\/td>\nSour Cream<\/td>\nGrape Drink<\/td>\n<\/tr>\n
Strawberries in Gelatin<\/td>\nShredded Carrot SaladTomato Sauce<\/td>\nEnriched Pasta<\/td>\nMini Meatballs<\/td>\nFortified Soymilk<\/td>\nOil in French Dressing<\/td>\nLemonade<\/td>\n<\/tr>\n
Canned Peaches in Syrup<\/td>\nChopped Cucumber in Yogurt<\/td>\nEnriched Pita Pocket<\/td>\nFalafel<\/td>\nGreek Yogurt for Cucumbers<\/td>\nTahini Sauce<\/td>\nOatmeal Raisin Cookie<\/td>\n<\/tr>\n
Watermelon Cubes<\/td>\nMinestrone Soup<\/td>\nWhole Wheat Bread<\/td>\nChicken Leg in Barbecue Sauce<\/td>\nLow Fat Chocolate Milk<\/td>\nSoft Tub Margarine<\/td>\nWild Cherry Seltzer<\/td>\n<\/tr>\n
Dried Mango Strips<\/td>\nSnow Peas<\/td>\nWhole Wheat Crackers<\/td>\nBaked Beans<\/td>\nCheese Cubes<\/td>\nRanch Dip<\/td>\nWater with zero calorie flavor drops<\/td>\n<\/tr>\n
\u00a0LOWER SUGAR OPTIONS<\/strong><\/td>\n<\/tr>\n
Strawberries in Sugar Free GelatinPeaches in\u00a0Light Syrup<\/td>\nNo Sugar Added Tomato Sauce<\/td>\nSugar Free Bread<\/td>\nLower sugar recipe for Barbecue Sauce<\/p>\n

Lower sugar recipe for Baked Beans<\/a><\/td>\n

Lite or No Sugar Added Chocolate<\/td>\nLower sugar recipe for French Dressing<\/a><\/td>\nLight Grape Juice CocktailSugar Free Lemonade<\/p>\n

Lower sugar recipe for Apple Raisin Oatmeal Cookies<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n

\"\"Robyn Flipse,\u00a0MS, MA, RDN<\/strong>\u00a0is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes\u00a0maintaining a busy\u00a0nutrition\u00a0counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets.\u00a0<\/strong>Reach her on Twitter\u00a0@EverydayRD\u00a0<\/a>and check out her blog\u00a0The Everyday RD<\/a>.<\/p>\n

The post Back to School: Packing a Healthy Lunch<\/a> appeared first on Aspartame<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

By: Robyn Flipse, MS. MA, RDN — Consultant to the Calorie Control Council If you\u2019ve stepped into an air-conditioned store to get out of the August heat, then you know retailers are all stocked up to help us get our children ready to go back to school. 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