Bagged Lunch: Keep kids full with these healthy lunches
Want to make sure your kids keep their minds on school work, not their hungry stomachs? Use these tips from Duke Healthy Lifestyles Program.
Posted — UpdatedMost parents and kids are familiar with this bagged school lunch: Peanut butter and jelly on white bread, an apple and a granola bar.
"It's not that any one of those components is bad, but, collectively, you're looking at a very high carbohydrates, potentially processed carbohydrates, meal," Favret said.
To improve on that lunch and give it a more lasting effect, Favret recommends switching out some items and substituting them with vegetables and foods that offer more protein and fat. For instance, stick with that PB&J and apple, but don't add more starch with a granola bar. Add a cheese stick and some cucumber slices, instead.
Favret said that as you pack school lunches for your kids, focus on making sure there's a good mix of protein, fats, fiber and whole grain carbohydrates.
"In the meantime, we have to be our own detective," Favret said. "We have to make sure we don’t put anything with that substance in our kids’ lunch."
I've packed enough school lunches in my day to know that it's easy to get into a rut. But Favret reminds us all that there are plenty of options out there.
Protein doesn't need to just come from deli meats or peanut butter. You could send cooked chicken breast from the night before, a black bean salad, nuts, a boiled egg or hummus. Cheese, nuts, eggs, avocados and Greek yogurt (not the fat free variety) are among the good sources of fat.
Unprocessed, whole grain carbohydrates are the goal when it comes to crackers, breads, cookies and cakes. Triscuits, Favret mentioned, are a great option for kids who like their crackers. (Just be on the lookout, Favret said, for treats and snack foods that claim to include whole grains, but really just add them as an afterthought and marketing gimmick).
"The lunches that are just all carbohydrates, the child is going to be hungry again much more quickly," Favret said.
Piece of fruit
Piece of fruit
A handful of grapes
Greek yogurt
Check back this week for tips from Favret on healthy snacks once the kids get home from school.
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