December 1, 2008

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Lunch. Does that five-mornings-a-week hurdle send you flying through your cupboards and fridge looking for something nutritious that your kids will eat? Use this handy checklist to ensure your children are getting a healthy lunch, and one they'll actually eat. Try to choose foods from each of the five food groups, including protein, fruits, vegetables, grains and dairy:

Proteins (1 - 2 oz.)

• turkey or chicken

• tuna (packed in water) or salmon

• ham or roast beef

• cottage cheese or low-fat cheese (string cheese is a good choice)

• hard-cooked eggs

• cooked beans (hot or cold, such as hummus)

Hint: Watch out for bologna and salami - they're high in fat, so try lower-fat or turkey varieties.

Beverages (8 oz.)

• low-fat milk

• 100% fruit juice
• water

Grains

Dark, crusty, whole-grain bread is best, but if your child won't touch it, compromise by using half a slice of white and half a slice of whole wheat. Other whole grains to consider:

• crackers
• rolls
• pita pockets
• raisin bread
• small bagels or English muffins
• dry cereal (add to yogurt)
• popcorn

Fruits and veggies

If they'll eat it, pack it! If you have a hard time getting your child to eat any fruits or vegetables, give him a choice of which fruit and vegetable he would like to pack. "Whether a child likes or dislikes fruits and vegetables, it's still important to pack in her lunch," says Silvia Veri, a registered dietitian at the Beaumont Weight Control Center. She suggests:

• cut-up veggies (pepper strips, baby carrots, pea
• pods, celery) with a little dip (hummus, ranch
• dressing, natural peanut butter)
• dried fruits, whole fruits or fruit salad
• tossed salad
• cole slaw, raisin or potato salad

Tip: Make fruit or vegetable kabobs with your children. They'll have a choice about which items go on the skewer, and they may enjoy eating something they've made.

Treats

Dessert is optional, but your kids might not agree. You can give them a treat, just keep it small:

• pretzels
• yogurt
• pudding
• bite-sized candy bar
• animal crackers
• a cookie or two
• 100-calorie snack pack