School Lunch or Sack Lunch?

As another school year begins, you may be wondering whether school lunches or sack lunches are a healthier option for your child. Actually, both can be healthy, if you and your child work together to make good choices.

School Lunches

The National School Lunch Program is a federal program that provides nutritionally balanced, low cost or free meals to school children. Under the NSLP, school meals must contain no more than 30 percent of calories from fat and less than 10 percent of calories from saturated fat. Lunches must also provide one-third of Recommended Dietary Allowances of protein, vitamins A and C, iron and calcium.

Although lunches must meet these federal requirements, decisions about the menu and how the food is prepared are made by local school authorities.

One Kansas City-area elementary school provides children with a choice of two entrees that vary each day or a third choice of a hot dog. So a child could choose to eat a hot dog every single school day, and many do, according to a pint-sized attendee of that school.

Of course, these children are served healthy sides like cooked carrots and fresh fruit, but whether they actually eat them is another matter.

Many schools, like the Kansas City North School District, offer vegetarian entrees such as a rice/noodle bowl and pita with hummus, and healthy a la carte items like yogurt and trail mix.

Elementary students in Olathe are offered a choice of three entrees, milk, juice and a variety of items on the self-serve bar, where fruits and veggies are unlimited. They must choose at least one entrée and one other item.

All schools offer healthy foods in addition to not-so-healthy ones, and children choose what they eat. If your child eats lunch at school, look over the menu together and help him make smart choices.

Healthy Sack Lunches

Sending your child to school with a healthy sack lunch can ensure that he has a nutritious midday meal. Here are a few ideas that cover each category of the USDA food pyramid:

Protein

Peanut butter is a great source of protein, which is needed for growth in children. Try spreading peanut butter and sliced bananas on a tortilla, or on celery sticks and adding raisins to create “ants on a log.” Low-fat deli meats provide protein and can be stuffed in a pita with some cheese (more protein), sliced veggies and mustard or mayo. Tuna salad, hard boiled eggs and grilled chicken are also protein-packed foods.

Grains Sandwiches on bread can get boring, so mix it up a little. Head to the bread aisle or bakery section of your grocery store for some healthy choices of grains, which provide fiber and various vitamins. Mini bagels, multi-grain crackers, tortillas, pitas, rolls and English muffins are a few ideas. Look for breads containing whole grains.

Veggies/Fruits

Skip the greasy chips and add some crunch with raw veggies. Send a flavorful dip along if your kiddo likes a little zip with her veggies. Prepackaged fruit cups are handy but can be expensive and often contain added sugars. Try making a simple fruit salad with grapes, melon chunks and blueberries. Raisins, dried cranberries and banana chips are delicious and nutritious choices.

Dairy Products

Cheese sticks, yogurt, cottage cheese, pudding and milk provide calcium, which is needed for strong bones. In addition, adequate fluid intake can ward off a tired mind and body, so make sure you pack a drink for your child. Sugary sodas and fruit drinks are full of empty calories and can zap energy levels. Water, milk or 100 percent fruit juice are healthier options.

Most of all, be smart about food safety. Use ice packs to keep cold foods cold and thermoses to keep hot foods hot. Wash out lunch boxes every day and wash your hands before and after handling foods.

Parents who eat healthy and serve nutritious meals at home are more likely to have children who make healthy choices, regardless of whether they eat a school lunch or a sack lunch.

Tisha Foley lives in Belton with her husband and two children.