As the new school year approaches, many parents are gearing up to pack healthy and nutritious lunches and snacks for their children. When it comes to packing a school lunch, it’s important to ensure that at least three of the five food groups are represented. These food groups include protein, dairy, fruits, vegetables, and grains. By incorporating a variety of food groups, parents can ensure that their child is receiving a balanced and nourishing meal.
Protein is a crucial component of any lunch as it helps to keep children feeling full and satisfied throughout the school day. Protein options such as rotisserie chicken, lunch meat, eggs, or nuts and seeds can be excellent choices to include in a lunchbox. Additionally, fruits and vegetables provide essential vitamins, minerals, and fiber. Packing items such as bananas, grapes, applesauce, carrots, and celery can help to add variety and nutrition to a child’s meal.
Grains are another important food group to include in a packed lunch, as they provide a source of energy that can help children stay focused and alert in the classroom. Whole grain crackers, pasta, and starchy vegetables are all good choices for incorporating grains into a lunch. Finally, dairy products such as string cheese, yogurt, milk, or dairy alternatives can help to add calcium and additional protein to a child’s meal.
When it comes to snacks, it’s important to pay attention to portion sizes. Overeating snacks can lead to hunger later in the day, which may result in poor food choices at dinner. Alexis Tindall, an expert from Nationwide Children’s Center for Healthy Weight and Nutrition, recommends portioning out snacks such as crackers or chips to avoid overconsumption. By providing designated snack portions, parents can help their children learn healthy eating habits and control their intake.
While some families may not have the resources to pack a full lunch for their child, many schools now offer universal free lunch programs. These programs provide healthy, well-balanced meals to students, ensuring that every child has access to nutritious food during the school day. As schools focus on reducing added sugar in meals, they aim to lower the risk of various health issues such as tooth decay, cardiovascular disease, hypertension, and type two diabetes.
In situations where packing a full lunch is not feasible, parents can supplement school-provided meals with additional items. Packing items such as nut butter sandwiches or veggies and hummus can offer a healthy alternative to certain school lunch options. By being mindful of the nutritional content of their child’s meals and snacks, parents can help support their child’s overall health and wellness throughout the school year.
