Healthy lunch, healthy kids

Packing a school lunch can be a challenge. Lunches not only should be healthy, but also filling and nutritious enough to get kids through the day.

Research shows that improved nutrition leads to increased focus and attention in school, improved test scores, and better classroom behavior. It also leads to better overall health.

According to the Centers for Disease Control and Prevention, one in five American children and adolescents has obesity, which is defined as having a body mass index (BMI) at or above the 95th percentile for age and gender. As childhood obesity has increased so have cases of type 2 diabetes in younger people.

When packing a school lunch, think of MyPlate, the visual nutrition guide published by the US Department of Agriculture (visit MyPlate.gov). It represents what and how much to eat from each of the five major food groups throughout the day. Based on MyPlate, a nutritious lunch would include one serving each of fruit, vegetable, meat, and dairy, and two servings of grains (bread, cereals, rice, pasta). Serving sizes vary by food item so be sure to check nutrition labels.

Kids are more likely to eat their lunch when they help pack it, according to the American Heart Association (AHA). Let them help make a shopping list and take them grocery shopping with you. The Harvard Medical School offers the following tips to make school lunches healthier and more appealing:

• Make sandwiches with a variety of breads, such as whole-wheat, oatmeal, rye or multigrain loaves; pita bread; or English muffins. Fill sandwiches with lean meats, egg salad, tuna salad, peanut butter, cheese, hummus, or vegetables. Cut the sandwiches into fun shapes using large cookie cutters.
• Serve potato salad or pasta salad made with multi-color or fun-shaped noodles. Add hard-boiled eggs, beans, peas, or small cubes of meat for additional protein.
• Combine cut-up raw vegetables with a low-fat dip.
• Include a piece of fruit for dessert, washed and ready to eat, or a container of fruit salad.
• Try cubes of reduced-fat cheese or string cheese with whole-grain crackers.
• Choose healthy snacks. Pack pretzels, popcorn, rice cakes, whole-grain crackers, dry cereal, or trail mix.
• Avoid prepackaged, convenience foods, which tend to be high in fats.

The AHA suggests using leftovers from a family favorite dinner for lunch the next day. A thermos can keep foods hot or cold, and can be used for soups, chili, and spaghetti.