{"id":644,"date":"2010-09-15T13:09:35","date_gmt":"2010-09-15T21:09:35","guid":{"rendered":"http:\/\/skinnygene.wordpress.com\/?p=644"},"modified":"2010-09-15T13:09:35","modified_gmt":"2010-09-15T21:09:35","slug":"high-five-to-healthy-lunches","status":"publish","type":"post","link":"https:\/\/www.skinnygeneproject.org\/high-five-to-healthy-lunches\/","title":{"rendered":"High Five to Healthy Lunches"},"content":{"rendered":"

\u00a0<\/p>\n

Things can get hectic trying to get your children up in the morning, not to mention the feat of getting them out the door (dressed), with their school bag on time.\u00a0 But what about lunch?\u00a0 Are you guilty of reaching for the quickest things you can find and throwing them into your child\u2019s brown bag?\u00a0\u00a0<\/p>\n

\u00a0Most of the common lunch box items are convenient, yes, but healthy, you may want to think again!\u00a0 The prepared cheese, lunch meat, crackers and cookie treats are 40-50% fat!\u00a0\u00a0 And those cute little treats with only 100 calories or the fun character fruit snack\u2019s top ingredients are Sugar, Corn Syrup, and Palm Kernel Oil (a.k.a. Saturated Fat!).<\/p>\n

These treats seem like a good idea, but let\u2019s think about the health of our children.\u00a0 Most children\u2019s diets have been found to fall short in Vitamins A, D, E, K, Folate, Calcium, and Fiber to name a few! \u00a0\u00a0Here are the basics for planning your child\u2019s school lunch.\u00a0<\/p>\n\n\n\n\n\n\n\n
Lean Proteins, Beans, or Nuts<\/td>\nLean lunch meats such as ham, turkey, roast beef(try for low sodium), tuna, grilled or boiled chicken, lean ground beef or turkey, beans, edamame, almonds, nut butters, hummus<\/td>\n<\/tr>\n
Vegetables<\/td>\nCarrot sticks, celery, cucumber slices, cherry tomatoes, sliced yellow, red, and green peppers, sweet potatoes, salad, and don\u2019t forget the lettuce and tomato topping<\/td>\n<\/tr>\n
Fruits<\/td>\nApples, bananas, peaches, pears, plums, strawberries, grapes, pineapple, applesauce, melon, berries, oranges<\/td>\n<\/tr>\n
Dairy*<\/td>\nLow fat or fat-free dairy such as yogurt, milk, cheese, cottage cheese, pudding<\/td>\n<\/tr>\n
Whole grains<\/td>\nWhole grain breads, tortillas, pita, high fiber English muffins, whole grain crackers such as triscuits<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Don\u2019t forget the freezer pack!<\/p>\n

High five for healthy lunches!\u00a0 Now if we can only get our kids not to trade their foods!<\/p>\n

    \n
  1. \u00a0Whole grain English muffin with hummus, turkey, spinach and tomato, serve with low fat yogurt topped with sliced strawberries and grapes<\/li>\n
  2. Pinto beans, tomato, lettuce and cheese wrapped in a high fiber tortilla, serve with low fat milk and applesauce<\/li>\n
  3. Baked chicken strips with your favorite dipping sauce, cucumber slices, baked sweet potato chips, and a fruit smoothie<\/li>\n
  4. Lettuce wraps, with your favorite deli meat, hummus, and avocado, serve with cottage cheese, whole grain crackers, and pineapple in its own juice<\/li>\n
  5. Whole grain pita with tuna salad, spinach and tomatoes, serve with string cheese, and apple slices<\/li>\n<\/ol>\n

    By Emily Barr, MS, RD, CNSC<\/em><\/p>\n

    Want More?? Check\u00a0out\u00a0these posts from\u00a0Emily\u2026<\/p>\n

    Meet Emily<\/a><\/p>\n

    Vitamin D: Sunshine Vitamin, or not?<\/a><\/p>\n

    Summertime Drinks that Won\u2019t Bust Your Diet or Your Waistline<\/a><\/p>\n

    Best Defense Against Cellulite<\/a><\/p>\n

    Water Filled Summer<\/a><\/p>\n

    Value Menu-Eat now, Pay later<\/a><\/p>\n

    Different ages, different requirements to be healthy<\/a><\/p>\n

    Kids Really Do Like Fruits and Vegetables<\/a><\/p>\n

    Spring into Green<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    \u00a0 Things can get hectic trying to get your children up in the morning, not to mention the feat of getting them out the door (dressed), with their school bag on time.\u00a0 But what about lunch?\u00a0 Are you guilty of reaching for the quickest things you can find and throwing them into your child\u2019s brown… <\/p>\n

    <\/div>\n

    Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[111,68],"tags":[],"class_list":["post-644","post","type-post","status-publish","format-standard","hentry","category-emily-barr","category-health-topics"],"jetpack_publicize_connections":[],"acf":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p90Iz0-ao","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/posts\/644","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/comments?post=644"}],"version-history":[{"count":0,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/posts\/644\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/media?parent=644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/categories?post=644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/tags?post=644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}