As the growing concern over childhood obesity and diabetes hits closer to home, we are compelled as a nation (and in our communities), to take a stand against the epidemic that is affecting our youth. The Obama administration has made it their utmost priority to tackle the issue head on in our nation’s school system. More than 20 percent of children, kindergarteners and up, has put on extra weight due to fatty foods, according to the Centers for Disease Control and Prevention.
There are ways to educate ourselves about diet and nutrition as it relates to our children. As we do so, we should put our minds to the test. A variety of sources can mean a healthier regimen for your child, so you may need to overhaul the ways in which you package their school lunches. Their school lunch don’t have to be bland though. You could select fresh food sources versus the sodium-rich, sugary products your sweet babies might be consuming on a regular basis.
In that regard, here are some healthy meal selections that your kids will enjoy:
1. Fresh turkey sandwich, 100% real fruit juice, fruit salad (grapes, strawberries, melons), cheese sticks, and a cookie
Prepackaged turkey from the deli can be fresh and healthy for your child. According to the health.news.com, apply no more than two ounces of deli meat to maintain the sodium level. And the main course should be mixed with fruits such as grapes, strawberries, or melons to spruce up the flavors a bit. An additional side of cheese sticks can carry good sources of calcium for the body, and top it off with a cookie for special value. As your children get a feel for the ingredients, he or she won’t feel as though his or her favorite meals are being compromised for the lesser in fat options.
2. Beef and veggie stew with a hard roll, whole grain snack crackers, and potato salad
Beef and veggie stew served with a hard roll is a satisfying lunch course for kids. It contains a daily nutritional value of protein and carbohydrates that nurture the body, skin and muscles. Not only will it keep your child active, but it renders a boost of flavors if you support the dish with whole grain crackers and potato salad. Both side items offer much fiber to fill the kids up more quickly.
3. Peanut butter and 100% fruit spread sandwiches on whole wheat bread, fruit cup, raisins, and 100% apple juice
A healthier rendition of the PBJ (peanut butter and jelly sandwich) can be just as good as the original. The only difference is the amount of jelly you use. One tablespoon of 100 percent fruit spread (without sugar) with a hint of peanut butter can add up to 193 calories, according to nutrition.about.com. It’s best to use fruit or juice spread which is only 70 calories on whole wheat bread. Raisins, a fruit cup are also fresh and lower in fat. So, your children will love the balance.
4. Cold skinless chicken wrap, dried walnuts, apple, and raw green beans with French dip
The garden chicken wrap fresh from the deli can be part of a low-calorie diet. According to kidshealth.org, the skinless chicken wrap is 320 calories. Each bite will leave kids craving more of the rotisserie chicken and the shredded cheese. Dark leafy greens produce fresh elements to salads and sandwiches because they contain iron and fiber. Dried walnuts or apples are good treats because of their crispiness. Lastly, raw greens with french dip are low in sodium, carbohydrates and saturated fat. The likelihood your child will gain a ton of weight from this meal, is slim.
5. Taco – flour tortilla, low-fat cheese, ground turkey, and lettuce
The Mexican-inspired dish is a lunch favorite among children. Substitute the ground beef for the ground turkey for optimum health because it has less fat and cholesterol. According to nutritiondata.self.com, the flour tortilla from the package holds 146 calories of flavor coupled with the low-fat shredded cheese and lettuce, and/or tomatoes if you prefer. All the while, you will have a nourished diet.
6. Brown rice, low-fat chocolate pudding, banana, and lemonade
The benefits of brown rice versus white rice may surprise you. First, the value of brown rice supplies more energy, carbohydrates and protein that is lacking in white rice. According to elementsforhealth.com, it will maximize your child’s health chart. The meal can be accompanied by low-fat chocolate pudding (check for calories), bananas, and lemonade. Bananas builds energy in the long run, which will reward your children with more playtime hours.
7. Thin-crust pizza, apple, 100-calorie Oreo cookies, and juice
It’s hard-pressed to find a child who doesn’t adore the delicious pizza. There are ways you can make it adventurous by cutting back on those excess calories. For lunch, you can substitute a traditional pizza for the thin-crust pizza which is a good source of protein. According to livestrong.com, it’s backed by dietary ingredients such as fiber and vitamin-B. Of course, apples are always good for your teeth, so add them as a snack. And add a sample of the 100-calorie Oreo cookies for pleasure!
