School Lunches - Pack 'Em Healthy

Packing healthy and tasty lunches for your kids can be a challenge. As the school year begins, this seems to be top of mind for many parents. We talked to Allison Beck, RD, LDN, CNSD, and clinical dietician, at Le Bonheur Children's Hospital about healthy options. Here's what she had to say.

"The weather may still be hot, and fall is still a few weeks away - but it's time to go back to school. For a lot of parents, this means heading to the store with a long list of school supplies to buy. But did you know that buying healthy foods to pack in your child's lunch is just as important as the pen and notebook they'll use to take notes? A well-balanced lunch helps keep kids energized throughout the school day and during after-school activities. The tips below will help you pack smarter this coming school year.

Pack it: low-fat white milk, low-fat chocolate milk or water
Toss it: juice boxes, soda and soft drinks

Most sweetened drinks fall into the category of "empty calories" -- foods that contain calories but lack much else in the way of nutrition. Pass them by and hydrate your little ones with calcium-rich milk or water instead! By the way, chocolate milk has 50 percent less sugar than the average juice or soda but still has as much calcium and protein as white milk. So if your child doesn't like plain milk, chocolate milk can help him meet his calcium needs.

Pack it: whole grain wheat bread, pitas, wraps and flatbreads
Toss it: overly processed white breads and "wheat" bread

Fun fact: many "wheat" breads on the market are brown from caramel coloring, not whole wheat. Look for the words "whole grain wheat" or "100% whole wheat" on the ingredients list or package. Breads with two or more grams of fiber per slice are a good choice.

Pack it: lean meats like roasted turkey and baked ham
Toss it: high fat meats like bologna and salami

Most turkey and ham deli meats are low in fat, though they can still be high in sodium. If you can, choose ones that are labeled as "lower sodium," and feel good about building a better sandwich for your child.

Pack it: baked chips, crackers, pretzels and veggies with low-fat dip
Toss it: fried potato chips, hot fries and corn chips

A 1.5-oz single-serving bag of regular potato chips can have up to 240 calories and 15grams of total fat. Compare that to 150 calories and six grams of fat in a single-serve bag of baked chips, and you can see how making the right choice leads to a healthier future. Keep in mind that even if a snack is baked and low-fat, you can still eat too much. Make portion control a priority with all types of foods.

Pack it: fresh fruits or fruits packed in fresh juice (no sugar added)
Toss it: fruit packed in heavy syrup, candy bars, cakes and cookies

It's perfectly fine for kids to have something sweet at the end of a meal, but cakes and chocolate chip cookies should not be an everyday food. Switch out the Little Debbie snacks with apple slices dusted with cinnamon or fresh watermelon chunks. They'll keep your child focused in class, and keep her from running out of energy during and after school sports."