School Lunches - Nutritious and Healthy

Back to school means, back to making lunches!  Time for school supplies, backpacks filled with survival items (change of clothes, runners, jacket, snack) and a lunch box. I posted a note on Facebook about what other parents would like to see written up for going back to school.  The response was surprising.  They wanted to know about lunches.  How to make lunches more exciting.  I know that packing a lunch that is nutritious but that your child will also eat is a tricky line to walk. 

Once lunch boxes were either metal boxes or plain paper bags but lunch boxes have evolved into a way to express yourself.  You can get lunch boxes that fit your child’s personality - from princess to Spiderman.  But I was surprised to discover that a situation that was discover 4 years ago is still a concern. So beware - there may be lead in the vinyl lunch boxes that your children use. See the article on the story when it came out from Fox News http://www.foxnews.com/story/0,2933,252672,00.html and for more information on the symptoms to look for if you suspect your child has been exposed to lead. http://www.sixwise.com/newsletters/05/11/16/warning-for-parents-your-children-may-be-having-lead-for-lunch.htm  If you aren’t sure if your child’s lunch box has lead, you can purchase a lead testing kit from your local hardware store.  Most cost under $20. and can be used on toys and other items around the house and for piece of mind.  Rather than worrying that the lunch box has lead, you can use paper bag and recycle them or make your own bag with material.  The nice idea about making your own is your child can decorate it and you can easily threw it in the wash. 

Here are some lunch food ideas that I came across:
    - Lunches don’t have to be only things that go between two pieces of bread.  Expand your horizons, and your child’s.  Make a roll-up with a tortilla or fill pita.
    - Instead of purchasing a processed lunch kit, make your own.  Have carrot sticks, celery, radishes, broccoli with hummus,lite Ranch or ketchup and lite mayo to make a lite French.  Or include all the fixings for a sandwich so your child can “build” it.  Not only will they like doing it but the sandwich will be crisper.  A tomato slice is awesome on a sandwich but it makes the bread all mushy if it has sat on it all morning - so put it to the side and let your child put it on the sandwich.
    - Roll up lunch meat, cube cheese, slice apples - make it easy to eat and inviting!
    - Put peanut butter on graham crackers or Saltines.
    - Trail mix that you can make yourself with almonds, dried cranberries, pretzels, sunflower seeds and whatever other health finger foods you want to include.
    - Make up a smoothy  with ingredients that your child loves in the morning with ice cubes (to help keep it chilled).  Including items like spinach (just a handful will give them their green vegetables and won’t impact the flavor), yogurt, berries will make it super healthy yet very yummy!  Play with the ingredients - let your child add things that would like.  If it is not as sweet as they would like, a sprinkle of Stevia (natural sweetener) does the job.
    - Stay away from processed foods.  More and more research shows the limited nutritional value that is found in processed foods.  In order for your child to work at their best, give them natural foods to get the best nutrition. 
    - For some recipe ideas: http://familyfun.go.com/recipes/family/specialfeature/backtoschool_food_sf/
http://www.parents.com/recipes/cooking/kid-friendly-food/healthy-school-lunches-snacks/

Here are some other things to keep in mind about lunches for your children:
    - Making the lunch the night before (perhaps during dinner clean up) so the morning can be a little easier for everyone.
    - Have your child involved in planning and preparing their lunches.  When children are involved with what is in their lunch, they are more inclined to eat it.
    - Keep in mind: hot foods need to be kept hot, cold foods need to be kept cold for the health of your child.  Bacteria begins to grow when the temperatures get too warm (for cold food) and too cold (for hot food).
    - Freezing a small bottle of water or yogurt not only acts as a way to keep foods cold but it will be nice and cold for lunch.
    - Talk with your child about eating lunch in a timely manner.  At home it is alright for them to take their time, talk and get side tracked.  At school, time becomes an issue.  Some children take a long time to settle down to eat then find they have to rush to finish up to go outside.   Some children find recess is more important than eating and pack up their lunch and go.  They then find they are hungry when they come back inside. Try to help your child see the importance of eating their lunch.
    - Have your child practice opening their lunch box and any containers that you may include in their lunch at home.  Some children get to school and struggle to open the containers that their parents have lovingly filled with goodies for them.  Also don’t forget to pack a spoon, fork or spork!
    -If your child has the option of cafeteria food, sit down with them to help them learn what options are better for them to pick.  Many cafeteria’s across the country are trying to add more fresh items and removing the fried foods, but it hasn’t been with out some battles.  Ann Cooper has been very outspoken about the need to get healthier food in our schools. http://www.chefann.com/blog/
    - The Child Nutrition Act is going to be updated this fall, so now is the time to write your legislators if this is an issue you feel strongly about.  This website will gives you the address for legislators for every state. http://www.usa.gov/Contact/Elected.shtml

Any lunch items your child loves?  Share it here, I’m sure everyone would love to hear new ideas of how to make school lunches nutritious and healthy and not boring!