Pack a Lunch Punch

First of all, we need to realize that growing children need much more calories than adults. Their next need is calcium for a growing skeleton, iron and of course, the other nutrients meant for the body – zinc, the vitamins, proteins… But in our effort to bring up a healthy child, we need to be judicious about the food that goes out. It is now official news that almost twenty five percent (one out of four) American children are overweight. The reason can only be wrong food habits combined with an erroneous lifestyle. Sedentary days, heavy food..all give the child the deadened senses and physical incapability to exercise…the travails of obesity. The long term effects of being overweight are already discussed across the world in minute detail. So the food that the child has for lunch should have calories enough to take care of their energy requirement, calcium enough to take care of the growing and toughening bones and of course, other nutrition too, but not too much fat or storable sugar.

The key to ensure the lunch is finished during the lunch hour is to pack foods that are healthy and also liked by the child. The food packed should satisfy the nutrition planning of the adult as well as the fun factor that the children need, to eat their lunch.

Packing heavy and difficult to digest meals for lunch only makes it more difficult to meet these two needs well. Dry sandwiches, with healthy filings meet all these criteria. Fruits are also a good option, but must be accompanied by some carbohydrates, bagels, pita or plain whole wheat bread slices with some interesting spreads. A good solution is to stick to the recommendations of the Food Pyramid Guide, and then decide what goes in for the lunch pack. Granola bars have so heavily impregnated our eating system that they do not require mention as a packed lunch chewy. But remember, a granola bar a day (everyday), will drive the child away from the lunch pack. As said earlier, packing lunch isn’t difficult, making sure it is eaten by the child..well..that requires some thinking.

In view of this, and to meet the needs of a balanced meal, sandwiches are the best option. They can be as varied as your own creativity, or as the range of the child’s preferences. Everyday a new stuffing can be tried out, and if the child gets to have a say in what goes into the sandwich, there’s no looking back. Accompanied with some dairy products, they make a well rounded mid - day meal. Here are some suggestions for sandwiches that could make up an interesting lunch pack:

Mini bagels can be used to make jam sandwich taste-alike. Topped with peanut butter or jelly, they make a good lunch sandwich stand in. Or you could use lean luncheon meat rolls, or thin slices of ham, to take care of the meat requirement. Alternately, a pita pocket can be used as a sandwich stand-in, stuffed with sliced cheese, tomato or lean meat slices, maybe sprouts or finely grated hard veggies like carrots or sprouts. This would be nutritious, balanced and yummy.

Dips can be made out of chicken pate or tuna dressing, they taste great with whole wheat crackers and also will make a great lunch pack for the kid with too much to do in school.

Packing fruits in the lunch pack is also a great idea but unless it is in larger quantities, it may not be filling enough for a growing child. Besides, it will be better to pack the fruits in bite sizes pieces or better still, pack fruits that nature has already packed in bite sizes…grapes, strawberries…or even that magical citrus, oranges. Raw veggies, if packed, would also be in bite sized, sticks of carrots, tiny florets of cauliflower, sprouted beans, red pepper strips… all with some interesting dip or in a tangy dressing, will keep the little one’s interest in his or her lunch pack alive. Adding a fruit juice to this is another good idea to supplying the extra energy needed to see the kid through the afternoon… before she comes back home, bone tired, and aching for yet another snack.

Milk and dairy products are also required by the child for the mid-day meal pack, and slightly browned cottage cheese chunks with a sweet sauce (like applesauce) will be a great variation on the `have-your-milk’ theme. Besides, this change will ensure a good appetite. Yoghurt, again with fruits, can be packed in a strong little box, it requires no careful spooning or eating, and provides almost all the nutrition the kid needs for lunch.