2005 Year in Review

The School Lunchbox: Keeping it safe, keeping it healthy

Source: Carol Schlitt, Extension Educator, Nutrition and Wellness, cschlitt@uiuc.edu

Kids are heading back to school, and that means lunchboxes will once again need to be filled. The trick is to pack foods that will stay safe for four to five hours, and provide one-third of the child's nutritional needs. Now that's a real challenge!

"For safety, perishable foods must be kept icy cold or piping hot," says Carol Schlitt, University of Illinois Extension nutrition and wellness educator. "If refrigeration is not available, send perishable sandwich fillings such as tuna or ham salad in a cold thermos; that way, the child can spread the filling on bread at lunchtime."

Sandwiches and yogurt can be pre-frozen and put straight into the lunchbox from the freezer. The frozen food will help keep other foods cold until lunch and will thaw in four to five hours. To keep food cold for more than a few hours, add an ice pack.

During cool weather, hot chili, leftover pasta or soup can be sent in a pre-heated thermos.

Nutritionally, lunch bags that contain the traditional soda, chips, cookies and a lunchmeat sandwich do not fare well, yielding 770 calories, 35 grams of fat and 1035 mg. sodium. All-in-one meat/cheese/crackers/dessert lunch packages are not any better, containing 22 to 35 grams of fat and 1670 mg. sodium.

"All of these lunches could benefit from the addition of at least two servings of fruit and/or vegetables, and a lower-fat milk or protein choice," says Schlitt.

Pack ready-to-eat fruits and vegetables such as orange sections, melon cubes, grapes, a banana, apple slices, raisins, berries, raw vegetables and dip, or salad. A thermos of milk, a carton of yogurt, string cheese or cottage cheese provides both calcium and protein, two nutrients growing children need.

by  Editor, theCity1.com
August 26, 2005