Lunch Makeover                                          

The school year will be starting soon and it is time for kids to either buy lunch at school or bring lunch from home. School lunch can provide a lot of calories in one sitting, usually too much for your school aged child. If your child is bringing lunch from home, start thinking about new foods your child has accepted and how you can add them to this yearŐs menu. It is still okay to rely on staples such as peanut butter and jelly, but, try to make them in pitas. You can also make wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, and don't forget last night's leftovers as easy lunchbox filler.

You also can perform a lunch makeover. These small changes do make a nutritional difference:

Instead of:	Lunch Makeover:
Higher-fat lunch meats	Sliced turkey or chicken, even canned chicken or albacore tuna (packed in water)
White bread	Whole-grain breads (wheat, oat, multi-grain) Aim for 3 grams of fiber per slice
Mayonnaise	Light mayonnaise or mustard
Fried chips and snacks	Baked chips, air-popped popcorn, pretzels, veggies
Fruit in syrup	Fruit in natural juices or fresh fruit
Cookies and snack cakes	Trail mix, yogurt, or higher fiber granola bars
Fruit drinks and soda	Low-fat milk, water, low calorie flavored waters

Healthy Packed Lunches

Prepackaged lunches for kids are popular and convenient, but they're also expensive and often less than nutritious. Instead, create your own packable lunch using healthier ingredients. Consider these components and pack them in plastic containers, resealable plastic bags, or colorful plastic wrap:

• cold-cut roll ups (lean, low-fat turkey, ham, or roast beef with low-fat cheese on whole wheat tortillas)
• cold pizza (shredded mozzarella cheese with pizza sauce on a whole grain tortilla, whole wheat pita, English muffin)
• cracker sandwiches (whole-grain crackers filled with low-fat cream cheese or peanut butter and jelly)
• peanut butter and celery sticks
• veggie sticks with low-fat dip or hummus
• bottle of water or other low calorie/no calorie beverage
• optional dessert (choose one): sugar free gelatin, low-fat pudding, graham crackers, fresh fruit

Try to involve your kids in the process so that healthier lunches can become a goal they want as well.

Safe Packing

Always remember, when packing lunches, make sure to keep cold food cold and hot food hot. Some foods to consider are yogurt, deli-meat sandwiches, and other foods that need refrigeration.

• Use a thermos for hot foods.
• Use cold packs or freeze some foods and drinks overnight. They'll thaw in the lunchbox.
• Wash out lunchboxes every day or use brown paper bags that can be discarded or recycled.