Dietitians offer tips on packing healthier lunches

by Deborah S. Hartz-Seeley
Special to The Miami Herald

The teacher stands in front of the room dumping 20 packets of sugar into an empty soda bottle. She is demonstrating to the students how much sugar is in their soft drinks.

That’s just one lesson that Kerri Louati, the nutrition education manager at FLIPANY — Florida Introduces Physical Activity and Nutrition to Youth — is trying to bring to South Florida children through nutrition classes and cooking lessons.

So far, FLIPANY’s team of registered dietitians, nutrition educators, volunteers, chefs and fitness professionals have worked with more than 30,000 people and 60 community agencies.

“It’s our goal to have Florida be the healthiest state in the nation,” says executive director Lynne Kunins.

So we thought that she and Louati would be the perfect people to offer ideas for packing healthy school lunches.

Louati still remembers the lunches her mother prepared for her when she was a child. One favorite was a tuna and apple salad sandwich.

“When I hear the word ‘lunch,’ that image still pops into my head. Kids remember these things,” she says.

You, too, can create memorable boxed lunches by including your child in the planning and packing. Ask what they want or what their friends are eating at school.

“You have to pack things your child likes and wants to eat or they won’t benefit from it,” Louati says.

That doesn’t mean you can’t try something new. Just don’t get discouraged if your child rejects a food on first taste. It can take 15 to 20 tries before a child takes to a new food, Kunins says.

To speed the process, vary the preparation. If your child doesn’t like the food grilled, try baking it. If they don’t like it chopped, maybe they’ll like it cut into sticks. If they don’t like it plain, add a simple low-fat dip.

When deciding what to pack, think of the five food groups.

Start with grains — specifically whole grains.

Proteins should be low-fat options such as chicken, turkey, low-fat cheese, nonfat yogurt or beans. Fruits and vegetables are best fresh. And selections from the dairy group should be low fat or fat free. Think skim milk and nonfat yogurt.

Getting your child to eat more fresh fruits and veggies is key to healthier eating. You can work them into meals in creative ways.

Your child might not like a pile of spinach but may be willing to eat it on a sandwich instead of lettuce. Or turn it into pesto to serve on sandwiches or tossed with pasta.

Kunins says her kids, ages 6 and 10, like chunks of chicken mixed with chopped carrots, cucumbers and celery with a little dressing. She uses a low-fat variety. “They don’t know the difference,” she says.

Or you might incorporate vegetables in other dishes your kids already like, Louati suggests. For example, put shredded carrots in mac and cheese, chopped broccoli in tomato sauce for pasta or sliced, seeded tomato on a sandwich. (Removing the seeds will help keep the tomato from turning the sandwich soggy.)

And those fruits and veggies can be turned into a colorful snack such as Rainbow Salsa that’s popular with students that attend FLIPANY classes. Made from chopped jicama, cucumber, mango, cilantro and tomatoes as well as corn kernels straight off the cob, it’s a healthful dip with baked tortilla chips.

Other snacks such as low-fat string cheese, a fat-free yogurt or yogurt parfait, berries, low-fat granola, unsalted pretzels and nuts or apple slices with hummus make good choices that are easy for your child to eat on the run or at play. (Packing tip: dip the apple slices in lemon or orange juice to keep them from turning brown.)

When it comes to beverages, avoid sugary power drinks and sodas. Too much sugar and refined carbohydrates can cause blood sugar levels to spike and then fall, causing a child to become hungry sooner and feel tired.

“That’s not a good way to be in school,” Louati says.

Bottled water is a no-calorie, sugar-free option. To make it more fun and flavorful, add lemon or orange slices, strawberries, cucumber slices or fresh mint. Seltzer is a good bubbly choice.

Lunch is now ready to serve. But your responsibility doesn’t end when you snap that lunch box shut. If children see you eating chips and drinking soda, they’ll emulate you instead of eating the healthful foods you’ve packed.

“You need to be a role model,” Kunins says.

Read more: http://www.miamiherald.com/2011/08/17/v-print/2363212/dietitians-offer-tips-on-packing.html#ixzz1VSfL1Ymd

Advertisement