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Healthy lunches kids will love 9/12 (This article is adapted from ConsumerReports.org.)
Sure, it takes time. But we have good news: By following the guidelines below, you’ll not only shave precious minutes off of your lunch-making routine, you’ll also get new ideas for healthy, palate-pleasing meals—plus expert tips on food safety and cool gear to transport lunch to school in style. Adding the ‘Yum’ factor
You could get that with a turkey or cheese sandwich, a handful of grapes, and several carrot or celery sticks. Throw in milk or yogurt for calcium and vitamin D. It doesn’t get much simpler.” (Read the recent reports on the best sliced turkey and healthy alternatives to white bread.) “The amount of food you pack will vary depending on your child’s age, size and activity level,” Sandon says. “A 5-year-old may need only a half-sandwich with 4 ounces of yogurt and a small apple.” “A teenage boy may need two sandwiches, especially if he’s playing sports after school.” If you pack foods that need to stay warm or cold, make sure they’re in insulated containers. And if your child’s school permits students to reheat their food in a microwave, make sure that food is quick to reheat; an entrée that takes 8 minutes to reheat will gobble up a good chunk of his lunchtime—and hold up the line of other kids who are also waiting to use the microwave. When it comes to drinks, the American Academy of Pediatrics suggests limiting fruit juice to 4 to 6 ounces per day for kids 1 to 6 years old, and 8 to 12 ounces for older children. That could help kids avoid calories and cavities. Milk might be a better choice. Last, remember that a nutritious meal won’t do your child any good if it goes uneaten. To maximize a meal’s appeal, make food wrappings easy to open, and cut sandwiches, fruit and veggies into small, easy-to-handle pieces (quarters or cookie-cutter shapes). If your child dislikes chewing thick veggie sticks, use a peeler to create long, slender carrot peels. Wrap thin slices of turkey or cheese around celery sticks in place of bread, or make “pinwheels” by wrapping ham and cheese slices together, rolling lengthwise, and cutting the roll crosswise into segments. Lunch prep time-saving tips Plan, plan, plan. “Being prepared is the biggest time-saver of all,” Sandon notes. Start by putting together a week’s worth of lunch and dinner menus for your family. “Then take the time to shop, so that you have the foods on hand when you make meals.” Cook ahead. “When you’re making dinner, make extra for tomorrow,” advises Jeannette Bessinger, a certified holistic health counselor, cofounder of Real Food Moms (realfoodmoms.com) and coauthor of “Simple Food for Busy Families” (Ten Speed). “If you’re making spaghetti, make extra.” Mix the pasta with a low-fat dressing, and add a couple of ounces of grilled chicken and/or roasted vegetables. Pack lunches the night before. For optimal speed, pack dinner leftovers directly into individual-serving containers and refrigerate overnight, so they’re ready for a morning grab-and-go. (To avoid sogginess, pack mayo or mustard separately from sandwiches, and store salad veggies in a container with a separate compartment for dressing.) Make the most of freezer power. Bessinger and her Real Food Moms co-founder Tracee Yablon-Brenner, R.D., CHHC (certified holistic health counselor), save time by making speedy, frozen “muffins.” Just spoon freezer-friendly foods like puréed fruit or applesauce into a muffin tin, then freeze. You can do this with meatloaf or no-crust quiche, too—just bake, refrigerate and freeze. Mornings, you can pop one out and pack it for lunch. “The ‘muffin’ acts as a cold-pack for the rest of the food, and it’s thawed by lunchtime,” says Bessinger. “And kids love that individual-serving presentation.” Frozen water bottles or small yogurts work as “ice packs,” too. Have the kids help with lunch. “Maybe you’ll still make the sandwich, but older kids can pick the side dishes and pack the bag,” suggests Sandon. “If your children can choose what they’re eating, they may be more excited about it and more likely to eat it. Also, they can help you pack the right amount.” Keeping food safe to eat Foodborne illness is a real hazard. Take these steps to avoid it when prepping and storing foods. • Use an insulated lunch box containing a freezer gel pack (see "Great lunch gear").Great lunch gear Lunch boxes have stepped up their game, with options in polyester, stainless steel, and recycled plastics to suit every age and budget. Good lunch boxes or bags feature sturdy construction, good insulation, a pocket for cold packs, airtight/watertight construction, and tight-fitting, non-leak lids and dividers. For younger children, easy-open lids that also hold food securely are a must. Check to ensure that products are free of PVC, BPA, phthalates, and lead. Consumer Reports hasn’t tested the products listed below, but they represent the choices you’ll find. Retailers cited are given as examples—in some cases you may be able to buy the lunch boxes elsewhere.
Related links Best sliced turkey. 9/12 Healthy alternatives to white bread. 9/12 |
