Adrianne Kartholl, RD, registered dietitian nutritionist, Parkview Health Outpatient Pediatrics, shared her parameters for packing a healthy lunch.
Prioritize
When building a nourishing midday meal, focus on protein and fiber-rich foods to help energize and keep your student full for their school day.
Include a variety of foods and follow the MyPlate method to ensure that all food groups are represented. This might include:
- ·Protein, such as lean meats, eggs, fish, nuts and beans
- Whole grains, such as whole wheat pasta, breads and rice
- Fruits
- Vegetables
- Low-fat dairy, such as 1% or skim unflavored milk, low-fat yogurt and string cheese
Don't be afraid to switch it up. For a great filling alternative to a sandwich, wrap grilled chicken, shredded cheese, lettuce, tomato and low-fat dressing in a whole-grain tortilla.
If you have a thermos for your child, consider cooked chickpea pasta with mixed vegetables topped with parmesan cheese.
Something on the side
Sides are a great opportunity to include fruits and veggies, which are packed full of fiber. By switching up what is offered, you also ensure your kiddo is getting a wide variety of vitamins and minerals. Some options include:
- peeled mandarin oranges
- grapes (quartered for children under the age of five)
- berries
- sliced cucumbers
- carrot sticks
- bell peppers
- sugar snap peas
Drink up
Skip the juice and include water with a sugar-free flavoring packet.
Remember, kids love choices, so including them in packing lunches is a great opportunity to teach your child about healthy eating.
For more helpful dietary guidance, visit the Nutrition & Recipes section on the Parkview Dashboard.
