Health Publications

Healthy lunchbox: get an A in back-to-school nutrition - wellness - Brief Article

Better Nutrition, Sept, 2002 by Lisa Turner

Feeding picky, pint-sized diners isn't the easiest task. But no matter how finicky your kids may be, you can send them off to school with simple lunches that pack a healthier punch than typical cafeteria fare.

First, make sure your children get enough essential fatty, acids from foods like flax, salmon and walnuts. "Essential fatty acids--omega-3s in particular--are important for kids," says Tori Stuart, president of Zoe Foods. "Not only are they essential for healthy immune systems, they also aid brain development."

Buy organic food whenever possible. "There's evidence that pesticides are more concentrated in kids, simply because their bodies are smaller," says Simon Goode, president and founder of allGoode Organics. And going organic can help reduce your child's exposure to pesticides and other impurities significantly.

brown-baggin' it

It's easy to pack a nutritious lunch for your kids. The trick is to make sure they actually eat it. Want to make a brown-bag lunch that doesn't end up in the trash? Follow these simple tips:

1. box it up. Invest in a high-quality lunch box. On cold days, include a thermos with hot soup or reggie chili. On warm days, freeze individual containers of fruit juice to keep lunches cool 'til noon.

2. have some fun. Make sandwiches interesting and healthy. Stuff whole-wheat pitas with protein-rich humtaus, or make PB&J cookie-cutter sandwiches: Spread whole-grain bread with organic peanut butter and fruit preserves, and use cookie cutters to create fun shapes.

3. chip away. Fried potatoes are low on the nutrition index. Instead, choose chips made from sweet potatoes, carrots, beets or mixed grains. Look for low-salt, baked versions or those cooked in canola or olive oil.

4. exotic eats. Pack interesting, nourishing fruits instead of everyday apples and bananas. Strawberries are loaded with antioxidants and make fun finger foods. Or try cubed mangos, sliced kiwis or raspberries

5. employ soy. If your children are vegetarians, don't forget the soy. "Soy's a great alternative to meat--and also to dairy products, which many kids can't tolerate," says Mary. Adams, director of marketing for White Wave Inc. Use soy "meat" and "cheese" deli slices for sandwiches, or top soy yogurt with nuts and whole-fruit jam for a health) veggie sundae.

6. juice jolt. Try fruit spritzers made with real juice or organic, caffeine-free cola instead of sugary sodas. Pre-made smoothies or juice blends can add an extra serving of fruits and veggies.

7. got milk? Rethink your position on it. "Many kids are lactose intolerant or allergic to milk," says Marcia Michel of Pacific Foods. "Parents may also prefer their kids not consume the growth hormones and antibiotics--used by many dairy farmers when raising cattle--that can be passed through milk." Low-fat, enriched rice and soy milks may be better alternatives. If you do use dairy, choose low-fat varieties, and make sure they're organic.

8. power up. Go for energy-boosting energy bars--super-healthy snacks for after-school munchies. Check labels carefully--some are loaded with sugar and hydrogenated oils. Instead, look for brown-rice- or fruit-sweetened bars with soy protein, flax, whole grains, nuts, seeds and fruits.

9. play cookie monster. No lunch is complete without a treat, so buy natural cookies made with whole grains and healthy sweeteners like brown rice syrup or fruit juice. Nuts and fruits add extra nutrition.

10. go chocoholic. Chocolate is rich in antioxidants. Organic chocolate sweetened with cane juice, rice syrup or barley malt is a better choice than sugar-sweetened brands.