HANDS-ON LUNCH-MAKING

Keeping kids from getting bored can be challenge

There are plenty of nutritious foods that are easy to pop into the lunch box.

McClatchy Newspapers

Parents struggle, especially at back-to-school time.

Should you spend $100 on shoes that make your son fit in when a $25 pair will do? If you pick the Miley Cyrus backpack over the Selena Gomez messenger bag, will your daughter get picked on?

And, what should you pack in their lunches?

Trying to keep children from getting bored with their home-made lunches can be a challenge. Some moms and dads make it easy on themselves by buying packaged lunches. But most foods marketed for the lunch box are highly processed and might contain trans fat, high-fructose corn syrup and a host of preservatives.

Good Medicine, a publication from the Physicians Committee for Responsible Medicine, lists the five worst packaged kids meals in its summer edition. Dietitians from The Cancer Project, an affiliate of the physicians’ group, analyzed almost 60 packaged lunch box meals offered by major companies. Lunchables’ Maxed Out Cracker Stackers Combo Ham and Cheddar topped the list with 22 grams of fat, 50 milligrams of cholesterol and 1,600 milligrams of sodium — more salt than younger children should consume in a day.

The report found that most packaged lunch box meals have little or no fiber and are high in fat, sugar, sodium and cholesterol.

What to do

Nancy K. Durall, registered dietitian with St. Joseph Healthy Living Center, recommends parents base their child’s lunches on the MyPyramid Guide (www.mypyramid.gov) and use it as a teaching tool for youngsters to learn balanced, healthful nutrition. The hands-on lunch-making experience can be an excellent way for parents to teach healthful nutrition and responsibility for their child’s health choices, she said.

“All meals can be a valuable teaching time, laying a foundation of good health for years to come,” Durall said. “In addition to good nutrition and diet habits, lunch planning and preparation helps children establish organizational and planning skills and helps them develop creativity and responsibility.”

Time is of the essence during the morning rush, and it’s important for parents to make it count.

“Putting it all together the night before makes it so convenient to grab and go on the way out the door,” Durall said.

There are plenty of nutritious foods that are easy to pop into the lunch box. Once the sandwich is made, let the youngsters use the three-bowl approach. Fill one bowl with fruit, one with treats and one with dairy (cheese sticks, cubed cheese, yogurt). Throw in a juice box, and lunch is ready.

Make it fresh

Fresh fruit is an easy choice for the lunch box.

“Fresh fruit is the original fast food,” said Janet Tietyan, a registered dietitian with the Kentucky Cooperative Extension Service. “Apples are the obvious choice because they travel well. But with the right containers, bananas, pears and berries can arrive unharmed at lunch.”

Said Durall: “Encourage youngsters to explore dried fruits. They can satisfy a sweet tooth and offer fiber, nutrition and easy, safe lunch packing.

“Not to be a daily habit, but for fun, pack a mini candy bar or a couple of small cookies with a reminder to eat the other great-tasting foods the child has chosen first. Let children make suggestions and together be creative. There are many more combinations as varied as texture, flavor, color and shapes available in foods from the garden and market.”

For children who might have a problem with their weight, choose lower fat and reduced-sugar items, Tietyan said. “For lower calorie lunches, use wraps instead of bread. Wraps can be fun to eat.”

Tietyan also recommends that parents use containers that will hold fruit, wraps and fresh veggies. “Choosing reusable containers and lunch bags rather than plastic bags is a sustainable way to go.”

MOUNTAINS AND FOREST SANDWICH

1 slice Kraft 2 percent Milk Singles

1 slice Oscar Mayer bologna

1 hot dog bun

1 tablespoon Miracle Whip salad dressing

1 leaf lettuce leaf

Cut Milk Singles and bologna in half, using knife to make zig-zag cut. Spread inside of bun with salad dressing; fill with lettuce, cheese and bologna.

Source: Kraft Foods

CHECKERBOARD TURKEY SANDWICH

1 slice whole wheat bread

1 tablespoon Philadelphia cream cheese spread

3 slices Oscar Mayer deli fresh shaved, oven-roasted turkey breast

3 slices tomato

1 slice white bread

Spread whole wheat bread with cream cheese; top with turkey, tomato slices and white bread. Cut sandwich into 3 horizontal strips, then 3 vertical strips to make 9 squares. Turn 4 or 5 squares upside down. Arrange squares on plate, alternating colors as needed to resemble a checkerboard.

Source: Kraft Foods

FRUITY CHICKEN KEBABS

8 ounces roasted deli chicken or turkey, sliced 3‚Ñ4-inch thick

8 8-inch wooden skewers

16 green grapes

12 strawberries, cut in half lengthwise

Cut chicken into 3‚Ñ4-inch cubes. To make kebabs, thread 3 pieces cubed chicken, 2 grapes and 3 strawberry halves onto each skewer in any order. Leave enough space at the bottom so kids can hold the skewers comfortably.

To wrap, lay 2 skewers on a sheet of aluminum foil and fold foil loosely over kebabs.

Source: Mealmakeovermoms.com

STRAWBERRY AND CREAM CHEESE SANDWICH

1 tablespoon reduced-fat cream cheese

1‚Ñ4 teaspoon honey

1‚Ñ8 teaspoon freshly grated orange zest

2 slices very thin whole-wheat sandwich bread

2 medium strawberries, sliced

Combine cream cheese, honey and orange zest in a bowl. Spread cream cheese mixture on bread. Place sliced strawberries on 1 piece of bread, top with the other.

Source: Eating Well magazine