Ask a Dietitian

As seen on BCTV September 11/01

BACK-TO-SCHOOL LUNCHES AND NEW SNACKS

It’s easy to get stuck in the peanut-butter-sandwich rut, especially if your child is a picky eater. But there are plenty of alternatives. The key thing to remember is to include all four food groups:

• fruits and vegetables
• grains
• meats and alternatives
• dairy products

Encourage your child to pack, or at least help to pack, his/her own lunch. Food is less likely to go uneaten if kids feel they have had a say in the preparation. Include a variety of foods. Emphasize fruits, vegetables and whole grains, choose lower fat dairy products and lean meats, and limit salt and caffeine (such as in soft drinks). Here are some healthy packed lunch suggestions:

• whole wheat sandwich with lean meat, yogurt, cereal bar, fruit, water
• crackers and cheese, celery with peanut butter and raisins, water
• hard-boiled egg (peeled), grapes, liquid yogurt drink and 2 oatmeal cookies
• bran muffin, raw vegetables with yogurt dip, trail mix and juice
• vegetables and cheese sticks wrapped in lean meat slices, bag of crackers, water
• instead of jam, try some alternatives with a peanut butter sandwich – banana slices or chips, grated carrot, raisins, sunflower seeds, crushed pineapple, chopped celery

Beverages should be a nutritious addition to lunch. Water is always the best hydrator, but if your child prefers juice, make it 100% real fruit juice. Choose low fat milk or even 2% chocolate milk as a treat. Try freezing the water and juices to keep the lunches cold until meal times. If your child is a picky or small eater, they may be filling up on juice or milk. Try providing just water for the lunch.

There are plenty of new snacks on the market, but not all are nutritious choices.

Good Choices:

• Yoplait mini dips – low fat, different flavours, makes veggies fun!
• Cheese strings – several varieties, good protein
• Jell-o puddings – low fat, made with skim milk
• Re-Bars
• Nature Valley Granola Bars (crunchy)
• Energy to Go Fruit bars by Sun Rype

Occasional Treats To Avoid or Minimize:

• Fruit by the Foot – made with some real fruit (not much), fair amount of sugar
• Dare real fruit gummies – no artificial colours or flavours but lots of sugar
• Del Monte fruit gels – ready-made jello snacks, 25% real fruit, fat free
• Sunkist fruit first – 30% real fruit, fat free
• Ready-made Rice Krispies – an old favourite, low fat, but high in sugar and not much nutritional value
• Mini Ritz sandwiches – high in fat, hydrogenated oil used
• Snack packs with sausage, crackers and cheese
• Chips, chocolate and sugar cookies

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!