Tips For Healthy School Lunches

It sure isn't easy to think of and make healthy lunches that your kids will actually eat. These tips should help.

Nutrition is not a favorite subject among children, because most prefer the sugary lure of junk food. Junk food is highly addictive and also easily accessible. The problem with junk food is that it burns through young bodies very quickly, and leaves our children worse off than they were before. However, there are many healthy and yummy alternatives to junk food that will help our children succeed mentally and physically.

It's no secret that healthy foods contribute to better concentration, and more knowledge absorption. Arming your children with a healthy breakfast is important for their morning and to start their metabolism, but you also want to make sure they are ready for the rest of the day. This is why a nutritious lunch is so important. A healthy lunch punctuates the day, and if prepared correctly, provides satisfying and sustaining energy for your child.

To begin, we'll examine the four main food additives to avoid and why:

Food Dyes

A recent, controversial study in 2007 showed there is a link between food dyes and Attention-Deficit/Hyperactivity Disorder (ADHD). Most junk food has colors to enhance their appeal, but these colors are largely unnecessary. If you read the package ingredients, you can usually find food dyes at the end of the list.

Found In: Oscar Mayer Lunchables, Fruit Rollups, Cheetos

MSG

Monosodium glutamate has been found to cause obesity, something that our government is working hard to avoid. MSG is a flavor enhancer, very similar to salt. It is a dangerous additive because it causes the pancreas to release insulin into the bloodstream to interact with carbohydrates. If you are not eating enough carbohydrates, your blood sugar will drop and you will be hungry again within an hour. So, even if you are full, you will still feel hungry if the surge of insulin has not been satisfied with enough carbohydrates. Think Chinese food. There's a high content of MSG in Chinese food, and this is why you're usually hungry an hour later. A lot of junk food has MSG, be careful with what you choose.

Found In: Lays Potato Chips, Doritos, Hamburger Helper

Trans Fat/ Hydrogenated Soybean Oil

Trans Fat is probably the most lethal additive, and one that causes serious and measurable effects on our bodies over time. Trans Fat lowers good cholestol, and raises bad cholestol. It increases the occurance of heart attacks. Trans Fat is an oil that has been chemically altered through hydrogenation to become more solid, like animal fat. Because it's such a hot topic, food companies are now required by the Government to put Trans Fat content on their nutriution label.

Found In: Chips Ahoy! Chocolate Chip Cookies, Cheez-It Baked Snack Crackers

High Fructose Corn Syrup

HFCS is a sweetener created from processing the sugar in cornstarch. It is much cheaper than sugar, and is made from corn, and so it's created here in the US. It's also sweeter than sugar. The problem with HFCS is that it goes directly to the liver, initiating enzymes that store is as fat. Normal sugar, or gluctose, can be metabolized in every cell in our bodies, but fructose can only be metabolized in the liver. HFCS leads to obesity, because it never releases the hormones that tell our bodies we are full. The average person consumes over 60 pounds of HFCS annually.

Found In: Heinz Ketchup, Oscar Mayer Lunchables

Now that we've covered the unhealthy food choices, let's talk about nutritious alternatives. It may take a little more planning, but it's comforting to know that your child will not be ingesting toxins that work against the body,

Three years ago, the USDA introduced an updated version of the food pyramid we all know and love. This new model breaks down our food intake into six groups:

1. Grains,
2. Vegetables
3. Fruits
4. Oils
5. Milk
6. Meats & Beans

The key to creating a nutritious lunch for your child is to follow this guideline for all of your meals. Here's a breakdown of each of the six food groups into some healthy lunch options for your child.

Grains

For lunch, this translates into whole wheat bread. White bread is not a nutritious alternative because all of the health benefits have been processed out of this type of bread. Try to buy breads that still contain wheat germ. There are many different varieties on the market now, and some are delicious, without sacrficing nutrition. If your children are younger, use a cookie cutter and make the sandwiches into unique shapes that make it fun to eat.

Choices: Two slices of bread for a Sandwich, or a Whole Wheat Pita or Baguette

Vegetables

The USDA recommends 2 1/2 cups of vegetables every day. Vegetables are the most challenging food group for children, because there aren't many sweet vegetables out there, and even less that are easily packable for a child's lunch. But you can pack veggie sticks with a salad dressing dip. It's nutritious, easy to munch on, and not messy. Save the majority of vegetables for sit-down meals at home.

Choices: Carrots or Celery Sticks

Fruits

Quite simply, the easiest nutritious group to fit into your child's routine. The options are limitless, and you can usually be assured that the fruit will be as natural as possible. In this group, you can also use fruit juices, but always buy 100% all-natural fruit juices, to avoid high fructose corn syrup.

Choices: Oranges, Apples, Grapes, 100% Fruit Juice

Milk

It is recommended that children consume between 2 to 3 cups of milk each day. To mix it up, chocolate milk is an excellent alternative and contains the same amount of calcium as white milk. This group also includes all things dairy, like cheese and yogurt. Try low-fat alternatives.

Choices: Swiss Cheese on a sandwich, Chocolate Milk, or Yogurt

Meats and Beans

Leaner meats are better meats. The obvious choice for lunch is lunch meat, but try for leaner lunch meats with less processing. At the grocer's deli, you'll find a fresher selection of meats than the prepackaged type in the refrigerated section. The healthiest and leanest meat is Turkey. You can also incorporate leftover chicken breast into a sandwich, or a salad.

Choices: Turkey, Chicken, Bean Quesadillas on Whole Wheat Tortillas

These are just some of the options available to you for nutritious lunches. And they don't just apply to your kids! Healthy living is a lifestyle, and it takes commitment to it all day, every day.

If you're willing to take a little bit of time to make sure your child is well-prepared for the day by avoiding the easy short-cuts to junk food, your child will thank you in the long run.

Source: PeopleJam, an online self-improvement resource

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