School lunches your kids will love

School lunches your kids will love

What is a healthy lunch? Cut fruits and/or veggies, lean meat or peanut-butter sandwiches on whole-grain bread, low or nonfat dairy products.
Portion size is important when planning lunches and recipes for your children. Here's a general guide for grade school lunch portion sizes:

• Two to three ounces of lean meat and cheese
• One or two slices of bread OR 1/2 cup grain or rice
• One to two different fruits or vegetables
• 1 cup milk or 6-8 oz yogurt (make sure dairy is low-fat)

Some ideas

• Sandwiches: lean cold cuts such as turkey or ham, with a slice of cheese on whole grain bread, topped with spinach, lettuce, tomato, or other veggies
• Peanut butter and jelly on whole grain bread
• Tuna fish sandwich on whole grain bread
• Wraps made with whole wheat tortillas, containing either lean cold cuts or cheese slices topped with veggie slices
• Quesadilla slices made with cheese and chicken or vegetables
• Cold strips of grilled chicken with honey mustard dip
• Trail mix made with cereals, nuts, pretzels, dried fruit or raisins, and a few chocolate morsels
• Low-fat yogurt with berries or try soy yogurt if lactose intolerant
• Low fat cheese spread on whole wheat crackers
• Low fat cheese cubes or low-fat cottage cheese
• Individual serving-sized packages of low fat yogurt, cottage cheese, or yogurt smoothies
• For the vegetarian: mini-burritos made with rice and black beans or low-fat refried beans in a tortilla with tomato salsa (heated or eaten cold)
• Whole wheat pitas stuffed with fresh vegetables and hummus or cheese
• Baked chips, soy crisps, or pretzels are a better choice than regular potato chips or cheese puffs
• Water or drinks made with water and a splash of cranberry, peach, grape, or other 100% fruit juice are healthier than sodas
• Low-fat milk
• Homemade air-popped popcorn flavored with a sprinkling of Parmesan cheese is healthier than most pre-packaged or microwave popcorn.