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| Vol. 23, No. 14 |
| August 1, 2001 |
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Healthy School Lunches - Easy as A-B-C By LORI WILLIAMS Baylor College of Medicine Parents can pack healthy sack lunches for their children by remembering the ABCs.
Dr. Debby Demory-Luce, a nutritionist at the USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine, said a good guideline is to pack sources of vitamin A, vitamin B, vitamin C and calcium. "Many foods rich in these nutrients are also good sources of vitamin D, iron, protein and carbohydrates," she said.
Here are the ABCs of packing healthy lunches:
A - For vitamin A, provide a one-half cup serving of a deep yellow or deep orange fruit or vegetable. Baby carrots (packed with a favorite yogurt dip), cubed cantaloupe, or dried apricots are good choices.
B - B vitamins are found in whole grains, meats, nuts and seeds. Meat, cheese or peanut butter sandwiches on whole-grain or enriched breads, lowfat cheese with whole-wheat crackers, pasta salad with cheese and kidney beans, and even lunchbox treats of graham crackers, oatmeal cookies studded with raisins and sunflower seeds provide B vitamins, protein, carbohydrates and iron. For kids' lunches, pack at least two servings of grains or bread and some protein every day.
C - Vitamin C and calcium are both found in calcium-fortified orange juice. Pack one-half cup of fresh strawberries, cubed pineapple, citrus fruits or citrus juice for vitamin C, and one cup of lowfat milk or yogurt for calcium. Lowfat dairy products also provide protein and vitamin D. This food source of vitamin D is especially important for children in cold climates who may not get enough sunshine in winter.
"Lunch should provide one-third of a child's daily intake of vitamins, minerals and calories," said Dr. Demory-Luce. To ensure children receive a nutritionally balanced diet, she recommends choosing a variety of foods from the USDA Food Guide Pyramid.
"It's important to get children involved in the selection and preparation of their school lunches," said Dr. Demory-Luce. "Not only do most children want a say in what they are going to have for lunch, but parents can also use this time to teach their children how to make healthy choices. These lessons will, in most cases, stay with them for the rest of their lives."
©2006 Texas Medical Center E-Mail: tmcinfo@texmedctr.tmc.edu URL: http://www.tmc.edu/tmcnews/08_01_01/page_15.html |