Nutrition First

While there is always the option to hand the kids a few dollars for lunch and send them off to catch the bus, the healthier option is to pack their lunches so parents know what their children are eating and what essential nutrients they are getting.

Schools today have to follow a certain health criteria for the lunches that are served to students depending on which state they live in, yet they are not prohibited from selling junk foods that kids gravitate towards.

Making kids a lunch they will actually eat and receive proper nutrients from isn't as hard as it sounds, said Danielle Pacella, a Saratoga Springs native and a student in D'Youville College's master's in nutrition and registered dietician program.

"Lunch should contain one-third of the recommended daily intake of calories, protein and carbohydrates, while at the same time having less than 30 percent of calories from fat and less then 10 percent of calories from saturated fats," Pacella said. "Basically, a healthy lunch should include whole grains, fruit, protein and a low-fat dairy product."

A sound lunch could contain a peanut butter and jelly sandwich on whole wheat bread, an orange or grapes, low-fat yogurt or string cheese and juice.

"Kids don't like a lot of change, so making them a hummus pita may take a few introductions before a child is willing to try it," Pacella said. "Statistics say that a child needs at least seven to 10 introductions to a new food before they'll accept it, so parents really should keep reintroducing foods that have a high health value."

Foods such as hummus come high in nutrients without a high fat or calorie count, and when paired with whole grain pitas or crackers, this could make for a nutritious snack or lunch food.

"Hummus is one of those foods that should be introduced a few times. It's not a mainstream snack but it is a very healthy option and comes in a lot of different flavors. Try a variety of options so kids don't get bored. If they don't like testing new foods, try swapping out a turkey sandwich with a grilled chicken salad with carrots and low-fat dressing," Pacella added.

While it may seem like a quick fix to add pre-packaged items such as chips, fruit snacks or snack cakes into a lunch, these snack foods pack in a lot of calories and fat without much that will keep the kids attentive for the rest of the school day.

"These foods will fill kids up but won't give them the proper nutrients they need to stay healthy and attentive," Pacella said. "They are much better off with a sliced apple and peanut butter than having a bag of Cheetos."

According to Pacella, national guidelines state that children's lunches should contain 50 percent carbohydrates, 20 percent protein and 30 percent fat.

"Fats, protein and fiber work to keep the body full longer and provide nutrients so kids aren't starving two hours after they have lunch," she added.

If keeping a lunch cold is an issue, a quick fix is freezing a juice box or buying an ice pack. By the time lunch rolls around, the juice will be thawed and the sandwich, yogurt, cheese or veggies will stay cool.

"What is most important is making sure children are getting proper nutrients. One of the biggest problems today is child obesity and healthy eating is one of the easiest ways to combat it," Pacella said.