Posted Sept 8, 2009
Thirteen million. That’s how many elementary and middle school students nationwide bypass the cafeteria daily in favor of a bagged lunch from home, according to NPD Group, a Long Island-based market research firm.
A packed lunch can be excellent, since Mom or Dad has a say in what goes in the bag. Sometimes, though, junk food beckons, making a nutritious meal hard to achieve.
We enlisted the help of Dianne Fagan, a Niskayuna-based registered dietitcian specializing in children and teens, to show us the spectrum of packed lunches and point out the best options.
C-grade nutrition
Lunchables: high in sodium and preservatives
Small bag of candy: can cause a sugar high, then the crash
> Chips or cookies in a sandwich bag: no portion control, means the potential for large servings and higher fat content.
Drink that’s only 10 percent juice: Sugary juices up the calorie content of the lunch without offering satiation.
“B” for nutrition
Lean, low-sodium deli meat or peanut butter and jelly on processed bread, such as a white pita or hard roll: White bread lacks fiber.
If your child likes condiments, go with reduced- fat mayonnaise
A fruit cup or canned fruit in its own juices: Avoid fruits in syrup. Those are loaded with sugar.
100- calorie pack of cookies or chips: These individual servings allow for fat and calorie control.
Small energy drink: Stick with an 8- to 12-ounce bottle to keep calories in check.
A-plus nutrition
Lean, low-sodium deli meat or hummus on 100 percent whole-grain bread, roll or wrap. If your child doesn’t like a sandwich on bread, pack whole-grain crackers or mini bagels: Whole grains have a higher fiber content, which helps with satiation.
Top with a single slice of cheese: Avoid processed cheese food as there are more additives and less calcium than in real cheese
If your child likes condiments, opt for mustard
A low-fat dairy item such as a cheese stick or container of yogurt: The calcium in these foods helps with bone growth and development.
Piece of fresh fruit or serving of vegetables (such as baby carrots): This is a low-calorie, high-fiber option that will help your child feel full through the afternoon.
Shelf-stable milk, 100 percent fruit juice or a small bottle of water
Packing the bag with extras
Calcium and fiber are two important additions to your child’s diet. Here are ways to boost the content in a packed lunch.
Calcium:
Cheese sticks, such as string cheese
Low-fat pudding or low-fat yogurt
Fortified soy milk
100 percent fruit juice that’s calcium fortified
Cottage cheese
Fiber:
Small bag of fortified cereal
Fresh fruit or veggies
Whole-grain crackers
Sept 3, 2009
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