Healthy Lunch Ideas For Kids

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					Healthy Lunch Ideas
Packing a healthy lunch is not as difficult as you may think. Here are some ideas to get you started.
Get the kids involved! Reduce your work load by encouraging older kids to pack their own school lunches.

Sandwich Makings
  Grain:                                   Protein:                     Fillings:                           Vegetables:
  Whole wheat bread                        Peanut Butter                Low-fat mayo                        Tomato
  Whole wheat pita                         Turkey                       Mustard                             Pickles
  Whole wheat bagel                        Ham                          Jelly/Jam                           Cucumber
  Whole wheat crackers                     Chicken                      Reduced fat Cheddar                 Red Pepper
  Whole wheat English muffin               Tuna                         Mozzarella                          Spinach
  Whole wheat roll                         Egg Salad                    Reduced fat Swiss                   Sprouts
  Whole wheat tortilla                                                  Cream Cheese                        Avocado

Add a Fruit
Fruit can serve as a great snack choice!

Add a Vegetable (if desired or not in sandwich)
Carrots and pea pods make a great snack.

Snack Ideas
Generally speaking, a snack should not be larger than a single-size serving, have no more than 250 calories, no more than 30%
calories from fat, no more than 40% sugar by weight, and contain no trans fats.
      Pretzels                         Crackers                         Granola Bar                        Cookies
      Dried Fruit                      Applesauce                       Graham Crackers                    Baked Chips
      Fig bars                         String Cheese                    Low-Fat Yogurt

Beverages
      Reduced fat or fat-free milk           100% Fruit Juice           Water                             Sparkling Water

High Fiber Foods
According to the American Academy of Pediatrics, in their Guide to Your Child’s Nutrition, “a person’s daily intake of fiber should
equal his or her age plus 5 grams up to a maximum of 35 grams a day.” In general, good sources of fiber include many fruits,
vegetables, legumes, breads and cereals. You can also look for these high fiber and good fiber foods:

HIGH FIBER (5 or more grams per serving)
Baked Beans                       Kellogg’s All-Bran Cereal                         Spaghetti and Meatballs
Barley                            Asian Pears                                       Artichokes
Dates                             Raisins                                           Kellogg’s Frosted Mini Wheats
Lentils                           Couscous                                          Progresso Healthy Classics Lentil Soup
Navy Beans                        Green Peas                                        Raspberries
Oat Bran                          Kellogg’s Raisin Bran Cereal                      Pears
Refried Beans                     Spinach                                           General Mills Total Raisin Bran Cereal
Split Peas                        Broccoli                                          Brussels Sprouts
Wheat Flour                       Prunes                                            Shredded Wheat Cereal

GOOD FIBER (2 to 4.9 grams per serving)
Mixed Vegetables                                                    Air Popped Popcorn
Strawberries                                                        Oatmeal
Carrots                                                             Applesauce
Potatoes (with skins on)                                            Tomato Soup
Corn                                                                Graham Crackers
Rice                                                                Whole Wheat Bread
Figs                                                                General Mills Honey Nut Cheerios
General Mills Cheerios                                              Pistachio Nuts
Apples (with skin on)                                               Peanuts
Oranges                                                             Celery

				
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posted:8/30/2009
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