What Is Your Child Eating at School?
Children spend a large portion of their day at school. Therefore, they consume a large portion of their total daily food intake during school hours. But what are they eating?
The food your child eats during school hours should provide a major portion of essential nutrients that your child needs to grow and develop. It also affects his or her energy and ability to focus and concentrate during class.
Help your child perform at his or her best at school by providing a nutritious and energizing lunch.
Plan your child’s lunch around the four food groups. Include at least three of the four food groups – focusing on fruits and vegetables, whole grains and dairy products. The following are just a few easy healthy lunch ideas.
- Tuna salad sandwich + tomato & cucumber slices + milk
- Leftover chicken, shredded cheese, red pepper slices and ranch salad dressing wrapped in a tortilla + fruit cup + milk
- Egg salad pita pockets + carrot sticks + yogurt
- Individually portion leftovers (e.g., chili, lasagna, homemade mac & cheese, homemade pizza) + fresh or canned fruit + milk
- Homemade soup + whole-grain crackers + fresh or canned fruit + milk
And don’t forget about nutritious snacks. Include at least two of the four food groups for each snack. The following are some simple nutritious snack ideas.
- Whole grain crackers + cheese
- Fresh fruit + yogurt or cottage cheese
- Raw veggies + hummus or yogurt dip
- Homemade muffin + cheese stick
Keep the following foods on hand to make healthy lunch and snack prep a breeze.
Pantry:
- Whole grain breads, pitas, tortillas and crackers
- Canned fruit, fruit cups and dried fruit
- Canned tuna and salmon
- Canned legumes (e.g., chick peas, black beans)
Fridge:
- Yogurt
- Cheese (hard cheese, cheese sticks, cream cheese, cottage cheese)
- Milk
- Eggs
- Fresh fruits and vegetables
Freezer:
- Individually portioned leftovers
- Frozen fruit
