Plan Nutritional Lunches for School

With the first day of school right around the corner, it’s time for parents to start brainstorming about healthy meal ideas for breakfast and lunch that won’t break the bank.

The American Academy of Pediatrics states “breakfast is the most important meal of the day and will allow kids to maintain better focus throughout the day.” For breakfast eaters, its great – but what about non-breakfast eaters?

Wendy Sterling, a certified nutritionist who is the co-founder and co-owner of FOODWIZE, a company that specializes in kid-friendly menus that parents will approve of, believes that “it is essential for children to each breakfast because it sets up the rest of their day.”

Through her practice in Scarsdale, the Dobbs Ferry resident has learned that when children have breakfast, they have more energy and focus throughout the day and children are able to maintain their weight better.

Sterling follows guidelines that not only provide children with the nutrition that fuels their body, but it fuels their brain.

On the go

If you’re on the go and don’t have time for a full-blown meal, that doesn’t mean you should go to the quick and easy sugary cereals or granola bars.

Sterling recommends low-sugar instant oatmeal with fruit in a cup to go, Greek yogurt with low-fat granola, and frozen waffles. “Frozen waffles are great when they are whole grain and protein packed,” said Sterling. “Kids can even make them themselves.” Sterling loves to make “waffle dippers” instead of lathering the waffles in syrup. Start off by cutting the waffles into strips so your kids can dip them into applesauce, yogurt, or even a puree of fruit.

If you’re running late and only have time to make toast, try to have at least five grains of fiber per serving. Instead of using butter, smear some low fat all natural peanut butter, almond butter, or for children with peanut allergies, soy-nut butter.

Wash down your healthy breakfast with some milk, not a sugary juice. Sterling recommends children over the age of two-years-old eat and drink low-fat dairy products because they get enough fat through other foods.

Lunchtime

Back to school lunches can sometimes get boring with the same peanut butter and jelly or cold cut sandwich everyday. Sterling says that “parents have to get creative” and should provide a good quality source of protein, a type of whole grain, fruit, and a snack.

Sterling recommends using low-sodium deli meat as the source of protein, whole wheat wraps or pita that have at least three grams of fiber within. “If your child doesn’t like ‘brown bread,’ try a fiber enriched white bread,” said Sterling.

For fruit, keep it interesting and don’t give the same piece of fruit everyday. “Keep it different because kids get bored and lost interested, especially if another kid is eating candy next to them,” said Sterling. “To spruce it up a little bit so it is exciting, cut the fruit into shapes.”

Parents can also go the non-traditional route with recycling dinner as a child’s lunch. If you made chicken teriyaki the night before, put chicken pieces in a whole grain wrap or sandwich. “If you want to get interesting with lunch, try a mozzarella and tomato sandwich with balsamic vinaigrette or hummus on a whole grain pita,” said Sterling.

Children love snacks so make sure to provide your child with healthy options. “More and more processed options are out there now making it easier for parents, but its not the healthiest option,” said Sterling. Sterling recommends a low-sugar granola bar, cheese sticks, a healthy chip like Pop Chips, or trail mix – depending on food allergies.

“The simpler, more natural a parent can get when planning the lunch, the better,” said Sterling.