How to Plan Healthy Snacks for School Lunches
The lunches and snacks that kids eat at school are eaten without parental supervision -- in many cases, no one except your child himself is monitoring what, and if, he eats. Left to his own devices, he might happily munch on cookies and chips, but these won't give him the energy he needs to make it through the day. Send him off to school with a selection of tasty, nutritious treats that won't end up in the trash.
Things You'll Need
- Fruits
- Vegetables
- Low-fat ranch dressing
- Low-fat cream cheese
- Vanilla yogurt
- Peanut butter
- Low-fat cheese
- Nuts
- Lean meats
- Eggs
- Pretzels
- Whole grain bread
- Whole grain pita bread
- Whole grain tortillas
- Whole wheat pasta
- Muesli
- Popcorn
- Oatmeal raisin cookies
- Bran muffins
- Banana bread
- Fat-free pudding
- Bottled water
- Milk
Instructions
Pack lots of fruits and veggies. ChooseMyPlate.gov guide suggests that half of every meal consist of vegetables and fruits, and there are many ways to make these not only convenient but kid friendly too. Carrot sticks can be served with a small container of low-fat ranch dressing or celery sticks can be stuffed with cream cheese. Vanilla yogurt makes a great dipping sauce for berries and apple slices go well with peanut butter. Orange quarters, cantaloupe and mangoes are great for active kids who play a lot of sports, as they help to hydrate and are packed with vitamins. Power up with protein. String cheese is fun to play with and is also a good source of high-quality protein as well as the calcium kids need to grow healthy bones. A handful of peanuts packs more protein than any other kind of nut, as well as 30 essential vitamins and nutrients. Other protein snack ideas include hard-boiled eggs, chunks of grilled chicken or rolled-up "cigars" made from deli ham or sliced turkey. You could even make little kabobs by threading chunks of meat and cheese on pretzel sticks. Include plenty of whole grains, since these contain more dietary fiber as well as natural sources of iron and B vitamins than refined grains such as the ones found in white bread, white rice and many ready-to-eat cereals. Look for whole grain bread, pita bread and tortillas for sandwiches and wraps as well as whole wheat pasta for pasta salads. Muesli, a granola-like cereal made from rolled oats, dried fruits and nuts, makes a tasty topping for low-fat yogurt. Popcorn is also a whole grain and beloved by most children -- but go easy on the butter, salt and other not-so-healthy toppings. Choose healthier sweet snacks for your kids. Oatmeal raisin cookies include not only whole grains but fruit, as do miniature bran muffins made with cranberries or blueberries. Banana bread is high in potassium, dietary fiber and vitamin B6, and if your kids will eat it with walnuts, these will add heart-healthy omega-3 fatty acids, magnesium and vitamin E. Fat-free pudding can be a tasty source of calcium, and one snack-size serving should contain about a half cup of milk. Skip the sodas and sugary drinks. When it comes to beverages to include in your child's school lunch or snack, stick to water or milk. Water has no calories or other unhealthy additives, and kids should drink from one to three quarts per day. Milk is packed with calcium, and kids need two to three cups daily. If your little ones aren't fond of plain milk, flavored varieties are acceptable, as the nutritional value of the milk makes up for the small amount of extra calories and sugar from the flavoring. Avoid fruit juices and sports drinks as well as sodas, as these are also high in sugar and aren't the best source of needed nutrients.
