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Nutrition and Fitness

You know the importance of good nutrition and exercise, but how do you feed a picky eater or encourage a child who hates sports to play outside? Learn how to keep your child healthy with the right foods and exercise.

School Lunches


Buying lunch at school may be the first time your child gets to call the shots about which foods he or she will eat. The good news is that school lunches have improved over the years, both in taste and nutrition. Unfortunately, many school lunches meet the standards for protein, vitamins, calcium, and iron, but still exceed recommendations for fat. Some schools also have made an effort to serve better dishes, such as grilled chicken sandwiches and salads.

The downside is obvious: In the typical school cafeteria, your child can still choose an unhealthy mix of foods, taking advantage of the less nutritious fare often available a la carte or in the vending machine. For instance, a child might decide to buy the same kid-pleasing entrée, such as a hot dog, day after day.

A Lunchtime Opportunity

Use school lunches as a chance to steer your child toward good choices. You can't force a child, but you can make it easier to

  • Look over the cafeteria menu with your child. Ask what a typical lunch includes and which meals he or she particularly likes. Recommend items that are healthier, but be willing to allow your child to buy favorite lunch items occasionally, even if that includes a hot dog.
  • Ask about foods like chips, soda, and ice cream. Find out if and when these foods are available at school.
  • Encourage your child to pack a lunch, at least occasionally. If you do it right, this can put you back in the driver's seat and help you to ensure that your child is getting a nutritious midday meal.

    • Healthier Alternatives

    Encourage your child to choose cafeteria meals that include fruits, vegetables, lean meats, and whole grains, such as wheat bread instead of white. Also, avoid fried foods when possible and choose milk or water as a drink.

    If you're helping your child pack a lunch, start by brainstorming foods and snacks that he or she would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, if your child is willing, and don't forget last night's leftovers as an easy lunchbox filler.

    You also can take your child's current lunch and perform a lunch makeover. Here are some suggestions for small changes that do make a nutritional difference.

    Instead of: Consider:
    Higher-fat lunch meats Lower-fat deli meats, such as turkey
    White bread Whole-grain breads (wheat, oat, multigrain)
    Mayonnaise Light mayonnaise or mustard
    Fried chips and snacks Baked chips, air-popped popcorn, trail mix, veggies and dip
    Fruit in syrup Fruit in natural juices or fresh fruit
    Cookies and snack cakes Trail mix, yogurt, or homemade baked goods such as oatmeal cookies or fruit muffins
    Fruit drinks and soda Milk, water, or 100% fruit juice

     

    And here's how two lunches stack up, after a typical lunch received a nutritional upgrade:

    Typical lunch Nutritional upgrade Why it's better
    Beef bologna on white Lean turkey on whole wheat Less fat and more fiber
    Mayonnaise Lettuce and mustard Less fat and fewer calories
    Potato chips Carrots and celery with light dressing Less fat and a serving of vegetables
    Fruit cup in light syrup Fresh grapes Less sugar and fewer calories
    Chocolate sandwich cookies Homemade trail mix Less fat and more fiber
    Fruit punch drink Skim milk Fewer calories, less sugar, plus calcium
     
    980 calories 725 calories 255 fewer calories
    48 g fat 13.5 g fat 34.5 fewer grams of fat
    13.5 g saturated fat 2.5 g saturated fat 11 fewer grams of saturated fat
    125 g carbohydrates 120 g carbohydrates 5 fewer grams of carbohydrates
    59 g sugar 52 g sugar 7 fewer grams of sugar
    3 g fiber 13 g fiber 10 more grams of fiber

    Prepackaged lunches for kids are popular and convenient, but they're also expensive and can be less than nutritious. Instead, create your own packable lunch using healthier ingredients. Consider these components and pack them in plastic containers, resealable plastic bags, or colorful plastic wrap:

    • cold-cut roll ups (lean, low-fat turkey, ham, or roast beef; low-fat cheese; and flour tortillas)
    • cold pizza (shredded mozzarella cheese; pizza sauce; flour tortilla, English muffin, or mini pizza shell)
    • cracker sandwiches (whole-grain crackers filled with cream cheese or peanut butter and jelly)
    • peanut butter and celery sticks
    • veggie sticks with low-fat dip or dressing
    • 100% fruit juice box or bottle of water
    • optional dessert (choose one): flavored gelatin, low-fat pudding, oatmeal raisin cookie, graham crackers, fresh fruit

    Be sure to check with your child's school to make sure that there aren't any restrictions on what kids can pack in their lunches. And don't forget to involve the kids in the process so that healthier lunches can become a goal they can strive for, too.

    Safe Packing

    A packed lunch carries the added responsibility of keeping the food

  • Wash your hands first.
  • Use a thermos for hot foods.
  • Use cold packs or freeze some foods and drinks overnight. They'll thaw in the lunch box.
  • Wash out lunch boxes every day or use brown paper lunch bags that can be discarded.
  • Toss in some moist towelettes to remind kids to wash their hands before eating- and to clean themselves up afterward.

    • Reviewed by:

    Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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