Give kids a
NUTRITIOUS
EDGE
BY NATALIE MENZA, MS, RD
Back to school means back to packing lunches five
times per week—a daunting task for many parents. But
planning nutritious school lunches needn’t be a
burden. Here are six strategies that will take the stress
out of the healthy sandwich-and-sides equation.
Start off with whole grains. Make whole-grain
products the base on which you build sandwiches.
Keep it exciting by experimenting with different types
of whole-grain products, such as bagels, pita bread,
tortillas, and English muffins.
Next, add a lean, low-sodium source of protein. Turkey
breast, lean deli ham, and roast beef are always good options,
but keep it exciting by experimenting with a variety of ingredients including low-fat cheese slices, hummus, peanut butter
(if allowed in your school), roasted chicken breast, tofu, low-fat
tuna fish, or even salmon.
Sneak in veggies. Layer sandwiches with lettuce, tomato,
pickles, or even grilled vegetables to get in some essential
vitamins and minerals.
Top it with care. Dress sandwiches with a healthy spread such
as low-fat mayo, mustard, salsa, chutney, or even a low-fat
salad dressing.
Toss in fruit. Most everyone enjoys the sweet flavor of fruit,
which is why it makes a great dessert. Choose your child’s favorite
fresh fruit or try a canned option; just be sure to pick canned fruit
that is packed in its own juice instead of in heavy syrup.
Include a healthy beverage. Water, seltzer, and fat-free milk
are great choices. Looking to add a little flavor? Lemon, lime, and
orange slices added to a bottle of water provide flavor without
extra calories or sugar.
A few delicious ideas
❋ Peanut butter is not allowed in many schools these days
because of nut allergies, so try swapping it out with low-fat
cream cheese. Low-fat cream cheese and jelly on whole-grain
bread make a tasty sandwich. Add some texture or crunch
with raisins, apples, or apricots.
❋ Make mini heroes! Kids love hot-dog buns, and the size is
perfect for a scaled-down hero sandwich. Choose whole-wheat buns, then use lean deli meat such as turkey, ham, roast
beef, chicken, or turkey. Add a little low-fat cheese for calcium
and added protein. Top with light mayo or mustard or your
favorite low-fat salad dressing. Garnish with some thinly
sliced tomatoes and you’ve got a hero kids are sure to love!
❋ For older kids, try grilled portobello mushroom with melted
low-fat Swiss cheese, avocado, and honey mustard on whole-grain bread.
❋ Use colorful wraps to make lunch more fun. Start with a green
spinach wrap, spread on a thin layer of light mayo or low-fat
cream cheese, mustard, or hummus, and then add fresh turkey
slices, low-fat cheese, and romaine lettuce. Wrap it up in foil,
just like a burrito, and you’re good to go!
❋ Finally, get your kids involved! Ask them what they want for
lunch and they’ll be less likely to swap for someone else’s less
nutritious fare.
