Pack a Healthy Lunch

By Carol Baclig  of Family Nutrition

Strive for balance
Healthy lunches should have a complex carbohydrate such as whole-grain bread or pita, a source of protein (peanut butter is fine), at least one serving of fruit or vegetables and one source of dairy (string cheese, yogurt, cottage cheese or milk).

Prep lunches with leftovers from dinner the night before.
You'll be more creative and less frazzled in the evening. Save some chicken breast for salad with red grapes and celery, a slice of meatloaf for a sandwich, or cooked vegetables with whole-wheat pasta w/Italian dressing for a healthy salad.

8 Power Snacks

1 - Veggie Dip
Slice fresh vegetables into thin strips. Serve with hummus.

2 - Turkey Tortilla
Place deli turkey, low-fat mozzarella, and lettuce on a whole-wheat tortilla. Roll tightly, seal, and refrigerate. Cut into 1-inch slices.

3 - Sweet Smoothie
Blend a banana with one cup nonfat milk and 1 scoop healthy protein powder (Juice Plus+ Complete protein powder). You can add variety by mixing in other fruits, yogurt, and peanut butter.

4 - Yummy Yogurt
Mix low-fat vanilla yogurt with low-fat granola and dried cranberries.

5 - Ants on a Log
Fill celery sticks with peanut butter and top with raisins.

6 - Fruit Kabobs
Place melon chunks, pineapple wedges, and grapes (sliced in half if your child is under 4) on an ice-pop stick, alternating fruit with small cubes of low fat string cheese. Use yogurt for dipping.

7 - Ode to Oatmeal
Top oatmeal with 1 tablespoon peanut butter and 1 tablespoon raisins. Mix and serve.

8 - Perfect Parfait
Layer low-fat cottage cheese and sliced fruit in a parfait glass or clear cup.

SANDWICH IDEAS:
Sandwiches can be part of a healthy lunch, if they're put together creatively:
• Try using whole-wheat bagels, whole grain rolls, pita pockets, English muffins, or raisin or multigrain bread instead of white bread.
• Chicken, tuna, and egg salads are great sources of protein. Just go light on the mayonnaise.
• Luncheon meats, such as lean cuts chicken, turkey or roast beef provide a good source of protein. Use thick slices of meat instead of thin ones, and make sure they're low in fat (95% fat free) and have NO nitrates.
• Make peanut butter and jelly extra nutritious by adding raisins and granola.
• Throw in vegetables whenever possible. Try lettuce, spinach, tomato, or bean sprouts – chop small at 1st to get kids used to veggies.
• If you want to add condiments, try mustard instead of mayonnaise. If butter or salad dressing is your child's favorite, use low-fat versions without chemicals found at Trader Joe’s and health food stores.

CREATIVE SANDWICHES:
• Veggie cream cheese and cucumber • Tuna salad and a sliced tomato
• Almond butter with slivered almonds and dried cranberries • Hummus and chopped peppers
• Apple butter and fresh apple slices • Blueberry cream cheese and strawberry slices

OTHER TIPS:
Sneak in fresh vegetables and fruits. While your child may leave a whole apple untouched, she may love diced apples in her chicken salad sandwich.

Cultivate adventurous eating. Introduce new foods gradually, pairing them with your child's favorite snacks. For example, if he loves carrots with ranch dressing, slip in some cucumber and zucchini slices as well.

Keep desserts & sweets to a minimum. Rice crispy treats are low fat, healthy oatmeal raisin cookies can be nutritious. One treat per day, or 2 on special occasions and teach your kids to ask if it’s OK to eat a treat.