Since School Lunch Has Disappointed Us, It’s Time to Pack It At Home

As you are probably aware, the standards for the National School Lunch Program (NSLP) have been recently updated, but not entirely for the better.  Some standards that would have made meals more healthful for our children were overruled, such as restricting sodium and boosting whole grains.  However, Congress ultimately created a situation where pizza sauce can be counted as a vegetable serving and kids could eat French Fries every day of the week.

But as parents, we do not have to take this lying down.  The simple answer is to pack your child’s lunch from home.  As a Registered Dietitian, I find this also to be the best answer to the problem, because each child has their own individual nutrition needs and goals, and parents should be empowered to feed their kids what is best for them.

Many, many children today (and adults for that matter) do not eat enough fruits and vegetables.  A recent study by the Centers for Disease Control and Prevention finds that a third of students in high school (grades 9 through 12) eat less than one serving each – and that’s even when they factor in fruit juice as part of the intake.  The recommendations are to eat at least five servings total of fruits and vegetables each day, or about 1.5 cups of fruit and 2.5 cups of vegetables.

So the first order of business for a healthful lunch is to include a serving of one fruit and one vegetable – all while keeping in mind if the child won't eat it, it doesn't matter how nutritious the lunch is. Parents have to make the two work together.

"The key to packing a successful lunch is to allow the children to help pack, or let them pack within some parameters," says Sandra Bastin, associate extension professor at the University of Kentucky.  Bastin suggests telling kids that that they must include one fruit and vegetable – and yes, it is perfectly okay to include a dip.

For the main course, turkey and cheese or peanut butter and jelly every day can get boring, so try creating a wrap sandwich (throw in some chopped-up lettuce as an extra vegetable) or create your own “Lunchable” with deli meats, cheese, and whole grain crackers.  Don’t be afraid to send last night’s leftovers, too.  Soup or spaghetti can be packed in a thermos to keep it warm until lunchtime.

Here are some more tips from Active.com for a healthy homemade lunch that your kids will eat:

• Choose fruits that are easy to eat and not messy. Peel fruits that need it, and cut them into finger-size pieces for younger children.
• Vary the bread from plain sliced bread to raisin bread, pita pockets, dinner rolls, flour tortillas or minibagels.
• Rice cakes are a fun addition. Pack tuna salad, peanut butter or cheese spread in a separate container to be spooned on at lunchtime so the cakes don't get soggy.
• Going back to pizza - If your child likes cold pizza, send it for lunch. Pizza is not a bad choice; it’s just that the tomato sauce in itself doesn’t really count as a full vegetable serving!
• Mini-muffins are the perfect size for kids' lunches. Use your favorite recipe, but use smaller tins.
• Cut sandwiches into diamonds, triangles, rectangles or other fun shapes.
• Make your own trail mix using your child's favorite cereal, raisins, nuts and mini pretzels. Toss in a few fruit gummies.
• Send along naturally sweetened fruit cocktail in a container to mix with yogurt.
• Mix cream cheese with raisins and a dash of honey to spread on graham crackers.
• Pack string cheese and ham sticks with a honey-mustard sauce for dipping.
• Finger foods always go over well. Look over your favorite cold appetizer recipes with your child's lunch in mind.
• Granola bars and Fruit Newtons will satisfy a sweet tooth, but be sure to read labels. Some are not as healthful as you might think.
• Mix shredded carrots with raisins, unflavored yogurt, and a bit of honey for a crunchy salad.
• Make fruit kebabs of cubes of favorite fruits using thin strips of celery for skewers.
• Low-fat microwave popcorn can be popped quickly and sent along. Be sure to put it in a sealed bag to retain freshness.

A great website for ideas to create healthful, varied lunches is Laptop Lunches.  These bento box-style lunch bags can keep food separated (for those picky eaters who do not want their food to touch) plus the inserts are washable and reusable so you are promoting a “green” lunch as well.  The site contains 365 lunch ideas (broken out by season so you can choose fruits and vegetables that are freshest) so your child will never get bored, plus there are recipes as well.

A final note – Don’t forget about food safety when packing lunch for your child.  Wash your hands before preparing the meal to stop bacteria from spreading.  Do not pack more than your child will eat so food isn’t wasted and left to spoil.  Keep hot foods hot and cold foods cold. 

Before using an insulated container for hot foods such as soups and stews, fill it with boiling water, let it stand for a few minutes, empty it and then pour in the piping hot food. Keep the container closed until lunchtime, which will help minimize bacterial contamination and growth. Pack an ice pack in with cold foods, and if the school offers refrigeration, tell your child to put his or her lunch in the fridge until it is time to eat.