By Rosanne Rust

www.rosannerust.com

Moms and dads across the county are packing lunches every day as their children head off to school. Are you packing healthy choices?

Children need to be well fed so they are ready to learn. Have you ever tried to think straight while your tummy is rumbling? Our bodies will operate optimally if they are properly fueled, and children will have an easier time staying focused in the classroom when they eat a good lunch. Eating three balanced meals a day also helps support the immune system, which helps children stay well.

It is easier than you think to pack a balanced lunch. Lunchboxes should ideally include at least three food groups, and you may be able to sneak all five in! Choose lean meats, complex carbohydrates and a fruit or vegetable. Encourage your child to drink low-fat white or flavored milk at school every day. Children and teens need three to four servings of milk or dairy a day to get the calcium they need. If your child does not like or tolerate milk, be sure you are providing alternate sources of calcium for strong and healthy bone growth.

Here are my three basic tips to a healthy lunchbox:

n Include a variety of wholesome foods.

n Allow your child to help make lunchbox choices.

n Include an element of fun or surprise.

Break the lunch into four parts: a main dish item, a fruit and/or vegetable, a treat and a beverage. In choosing wholesome foods, do your best to limit overly processed foods. While some of these items may seem convenient, they offer less nutrition in general and there are healthy options that are just as quick and easy to put into a lunchbox. Take your school-age child to the grocery store with you once in a while and encourage him or her to choose a new fruit or vegetable. Let them pick out a loaf of bread at the bakery.

Here are some ideas for the main dish item:

n A traditional sandwich is always a hit. Choose whole grain breads or buns. Ask your child what he or she would like each week. It is OK if they want peanut butter on whole wheat bread every day, but encourage some variety. Try lean baked ham, turkey or cheese sandwiches. Include extras like sliced cheese, sliced tomatoes, sprouts or green bell peppers.

n Try a wrap. Use whole-wheat tortillas to make quick wrap sandwiches. Spread a tortilla with some hummus then add a slice of baked ham and shredded lettuce. Wrap it up and go. (Secret: Don’t tell your child it’s hummus, just call it a “new sandwich topping!”)

n Hard-boiled eggs are great protein sources and easy to eat. They can be shelled ahead to save the child time and mess, or sliced onto bread for a sandwich.

n Cube leftover meats or cheeses for a “finger food” lunch. Include whole-wheat crackers with them.