It will take some creativity, however, to ensure you pack lunches that not only meet a child’s nutritional needs, but also his or her taste preferences. Keep these tips in mind as you’re packing your child’s nutritious lunches this school year:
* Brain-building foods: Research supports the ability of certain foods to enhance cognitive function. Foods like fish and nuts, which contain brain-building omega-3 fatty acids, can support focus. So tuna fish salad not only supplies protein, but is also brain food. Not every child is a fan of fish, so look for other kid-friendly options like a handful of nuts. From pistachios and almonds to walnuts and peanuts, a serving of nuts not only contains healthful fats, but also a healthy dose of fiber and vitamin E.
* Fill-them-up foods: “Empty calories” are empty for several reasons, including how quickly they can leave children feeling hungry again after they’ve dined on nutritionally poor calories. Foods that are high in protein and fiber, such as a sandwich of deli meats on whole grain bread, can help kids feel full longer and provide them with nutrient-rich calories.
* Liquid power: Sugary sodas are notorious sources of empty calories. One can of regular soda, sweetened with sugar or high-fructose corn syrup, packs about 150 calories, adding up to the equivalent of 10 teaspoons of table sugar, according to the Harvard School of Public Health. Consider packing lunches with more nutritionally valuable beverages like skim milk or water. Skim milk is low in calories and contains calcium and potassium. Water, of course, contains no calories at all and is the best source of hydration.
* The choice is yours: Making sure kids get the nutrition they need while providing the great taste they love can be a challenge. A classic sandwich can achieve both if you choose ingredients wisely. Hormel(R) Natural Choice(R) pre-packaged deli meats provide kids with familiar favorites, such as Honey Deli Ham, Oven Roasted Deli Turkey, Roast Beef and Rotisserie Style Chicken Breast, that are 100 percent natural and free of preservatives and additives. Low in fat and free of trans fats, Hormel Natural Choice meats have no MSG, gluten or artificial ingredients. When paired with other nutritious options like whole grain breads, and a side of fresh fruit with non-fat yogurt as a dip, a sandwich of Hormel Natural Choice deli meats can be the foundation of a nutritious lunch. You’ll be amazed how simple making a better choice can be.
* Kid-friendly presentation: How you present lunch can encourage kids to eat it. When it comes to packed lunches, a great presentation could be as simple as having one or two favorite lunchboxes on hand and allowing your child to choose which one he would like to carry today. Or, it could be as inspired as creatively arranging a sandwich and sliced veggies to mimic a smiling face when he opens his lunchbox at school. Remember, kids love color, so providing a colorful mix of foods can be very appealing to them. It also gives you the opportunity to incorporate the concept of a rainbow of nutrition, and the value of eating foods from all colors in the spectrum.
With the right recipe of creativity, fun and nutritious foods, parents can be confident they’re packing school lunches that will keep kids full and happy throughout the school year.