By Emma Shepard, MS, RD, LD—
MUNCIE, IN—Now that school is back in full swing, it is important to consider what your kids are eating for lunch. Healthy, well-rounded meals are essential for a child’s growth and development. School lunch guidelines ensure that meals include adequate nutrition. What if your child is packing lunch? Packing a healthy lunch does not have to be challenging if you use USDA’s MyPlate guidelines as a template. Many people are familiar with the Food Guide Pyramid, which was first distributed in the US in 1992. However, this model was replaced in 2011 with MyPlate, which provides a simple template for forming your plate with the necessary food groups. The healthiest meals are going to include fruits, vegetables, grains, protein, and dairy. This template promotes variety and nutrient dense foods that will provide your child with lasting energy throughout the day.
One of the most important categories of food that is often neglected is produce. Fruits and vegetables provide fiber as well as essential vitamins and minerals for growth and brain development. They also provide some hydration in addition to beverages. Fruits and vegetables should make up around half of your child’s lunch box. Tomatoes, lettuce, cucumbers, and other vegetables can be added to sandwiches or wraps. Many children love sweet fruits such as berries and grapes. The more color the better. Dips like yogurt, peanut butter, and hummus can make eating fruits and vegetables more appealing.
About a quarter of your child’s lunch should be protein foods. Protein will help build strong muscles and help regulate blood sugar levels. Good sources of protein include meat, dairy, nuts and seeds, beans, and soy products. Deli meat can be rolled up with low- fat cheeses to pack a protein punch. Hard boiled eggs are easy to prepare ahead of time and pack throughout the week. If your child prefers not to eat meat, consider dairy and plant-based protein sources. A yogurt parfait with fruit and granola is an exciting, customizable option for many children. Bean salads and nuts and seeds, including peanut butter, are good plant-based sources of protein.
The last food group that must be included in any well-rounded meal is carbohydrates. MyPlate guidelines recommended that half of our grains be from whole grain sources such as whole grain breads, crackers, and pastas as well as a kid favorite, popcorn. Whole grains provide more fiber and nutrients than refined carbohydrates, promoting regular bowel movements and a feeling of fullness to help bridge the gap until your next meal.
Involve children in packing their lunch, starting with choosing items at the grocery store or farmer’s market. This can increase their knowledge and interest in new foods. Gardening is another excellent way to get kids interested in nutrition and their own health. The key to a healthy lunch to promote optimal growth and development is to include a variety of colorful produce, adequate protein sources, and whole grains. The USDA MyPlate website can be used to learn about healthy diets for all ages and find recipes and other useful nutrition tools.
Emma Shepard, MS, RD, LD, is a clinical dietitian with IU Health Ball / East region.
