How to pack a nutritious lunch for your children

Childhood obesity has more than quadrupled in adolescents in the past 30 years, according to the CDC

Photo credit: WTHI

TERRE HAUTE, Ind. (WTHI) – As students begin heading back to class parents are getting used to the morning routine again, for many that includes packing a lunch.

The question is, how do you make the lunch healthy and something your kids want to eat? To find the answer News 10 visited Baesler’s Market in Terre Haute with Registered Dietitian Sarah James, “it’s vital that we give them power packed lunches, research has shown that.”

According to the CDC childhood obesity has more than quadrupled in adolescents in the past 30 years. Health officials believe the key to lowering that number starts with a nutritious diet.

“You don’t have to have Pinterest worthy lunches but at least if you can get some sort of creativity going.”

James said for starters make sure there’s a vegetable in your child’s lunchbox, one they like to eat. Getting kids to eat their veggies may be as simple as a good marketing strategy. “Add lots of color, kids love color.”

As for what to avoid: full-fat, non-baked chips, sugar-packed fruit snacks, processed, packaged desserts and frozen meals.

“In some pre-packaged meals you are getting more than 30 grams of sugar, and more than 800 in sodium,” explained James.

Lack of nutrients and too much sugar can cause your child to lose focus, become jittery and then, have the inevitable sugar crash.

James said a common misconception is that children need juice. Often liquid calories are over consumed, “As adults but we also teach that to our kids, so water and milk is really the best choice for liquids.” That’s because most juice box options contain sugar and cornstarch.

Another piece of advice is, “avoid fruit snacks,” even though they are often advertised as made with real fruit they also contain a great deal of sugar. “It’s better just to pack them a piece of fruit than to go with the fruit snacks,” said James.

James said a healthy meal contains a good protein, carbohydrates, veggies, fruit, and calcium. “A nutritious meal will set them up for success in the future.”

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