Goshen News, Goshen, IN

Local News

August 6, 2013

FIT FAMILIES: Tips on arming your child with a healthy lunch

GOSHEN — School will soon be in session and that means facing the daily challenge of what to pack in your child’s lunch. It can be a struggle to fill a bag or box with nutritious food that your child wants to eat. But don’t despair, it is possible.

First off, you and the kids have to know what qualifies as a well-balanced lunch. A packed meal should include one serving of vegetable, one serving of fruit (fresh, canned or dried), one serving of whole grains, one serving of low-fat or fat-free dairy and one serving of protein, such as meat, fish, eggs, peanut butter, cheese or dried beans.

Second, get them to pitch in. Encourage your kids to help plan the lunch menu for the week, come up with a shopping list with you and go grocery shopping together. Let them know ahead of time that you will buy only what is on the list and then stick with it. Understanding boundaries will help keep stress levels to a minimum. Avoid conflict and arguments and be supportive, but not demanding about what they want to eat. Allow them to browse the many different fruits, vegetables and whole grain sources for ideas that they might like to try another time. Then have them help you pack their lunches.    

Sometimes packing a lunch that will be safe for a child to eat can be just as important as packing healthful foods. We all know that having the right tools makes all the difference. To ensure foods stay at the right temperature, purchase insulated lunch bags that are free of BPA and phthalates. Also, having the right size containers and lunch bags with cool-looking designs may entice a child to eat something that he wouldn’t otherwise.    

Common challenges found with making a well balanced lunch include:

1. My child won’t drink milk.

The amount of calcium in a cup of milk is also found in:

• 8 oz. chocolate or strawberry milk (mix 2 tsp. of no sugar added flavored syrup into 1 percent or fat-free milk)

• 8 oz. yogurt

• 8 oz. calcium-fortified orange juice

• 1½ slices of American cheese

• 1 cup cooked greens

Text Only
Local News
Parade
Magazine

Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.
Poll

Last weekend (July 12) the Goshen Parks Department held its Kid’s Try-athlon to promote childhood fitness and this week (July 18) the new bicycle trail is open to the fairgrounds in Goshen, offering residents a healthy way to get to the annual agriculture exposition. Have you joined the local fitness movement?

Yes, I work at eating healthy and exercising
No, I am happy with my fitness level
Changing my diet and exercise frequency is a work in progress
     View Results
AP Video
Six Indicted in StubHub Hacking Scheme Former NTSB Official: FAA Ban 'prudent' EPA Gets Hip With Kardashian Tweet Bodies of MH17 Victims Arrive in the Netherlands Biden Decries Voting Restrictions in NAACP Talk Broncos Owner Steps Down Due to Alzheimer's US, UN Push Shuttle Diplomacy in Mideast Trump: DC Hotel Will Be Among World's Best Plane Crashes in Taiwan, Dozens Feared Dead Republicans Hold a Hearing on IRS Lost Emails Raw: Mourners Gather As MH17 Bodies Transported Robot Parking Valet Creates Stress-free Travel Raw: Fight Breaks Out in Ukraine Parliament Disabled Veterans Memorial Nearing Completion Last Mass Lynching in U.S. Remains Unsolved Home-sharing Programs Help Seniors Ex-NYC Mayor: US Should Allow Flights to Israel