One way to stop children and teenagers from buying too many chips, french fries, candy and other high-fat, high-sugar foods at school is encouraging them to pack their lunches at home. Adults can also often cut back on calories by avoiding tempting restaurant food at lunchtime.
Packing healthful lunches starts at the grocery store.
- Buy individually wrapped string cheese instead of chips,
- graham crackers instead of cookies,
- 100 percent whole wheat bread instead of white,
- pudding cups instead of lunch pastries, and
- 100 percent juice drinks instead of soda.
Other excellent and convenient lunchbox fillers are
- mini carrots,
- nuts and seeds,
- dried fruit,
- pop-top cans or pouches of water-packed tuna,
- sliced turkey or chicken, and
- small containers of applesauce or fruit.
Sandwiches can be spread with mustard, instead of mayo or margarine, and tortillas filled with non-fat beans, instead of beans made with vegetable oil or lard. To add nutrients to the old standby peanut butter and jelly sandwich, use whole wheat bread and try sliced bananas instead of jelly. A refillable bottle of water is just fine for a drink.
Meal leftovers can also make a healthful lunch if precautions are taken to keep the food safe.
- Store leftovers that can be eaten cold – such as vegetable casseroles, grilled chicken or fruit salad – in small plastic bags or containers in the refrigerator. Toss them in an insulated bag with a disposable fork and an ice pack to keep the food fresh till noon.
- Yogurt, applesauce or juice boxes may be frozen overnight, and then popped into lunch bags for a cool treat at lunchtime.
- Or, on a chilly day, use a Thermos to pack steaming hot soup, beans or stew for a warm homemade lunch.