healthy lunch recipes

Healthy Lunch Recipes For Sending the Kids Back to School

Today, parents know that kids need a nutritious lunch , even at school . But what to put and how much - can seem confusing. " Healthy food in general should focus on fruits, vegetables and grains ," says Mary Ellen Renna , MD , pediatrician and author of Growing Up Healthy Way Next Generation .

When packing a lunch box , including :

6 ounces of grains. Choose as many whole grains as possible , as they contain fiber and vitamins than refined grains lack . Look for breads , tortillas , pastas and cereals.

2 ½ cups of vegetables and 1 ½ cups of fruit . Keep your various selections of different fruits and vegetables provide different nutrients. Also, try to buy what is in season.

3 cups milk 2 cups ( for children two to eight years ) or equivalent source of calcium. Get calcium from low-fat milk and cheese , yogurt , calcium-fortified soy and dark green leafy vegetables .

5 ounces of protein. Looking lean varieties of turkey, chicken and ham, fatty fish like salmon and tuna , as well as legumes , tofu and tempeh .

When shopping , parents should look for unprocessed food . " A good rule of thumb is that if a brand has unpronounceable ingredients , or if you think it would be an ingredient in your shampoo bottle , avoid " says Jennifer Bevilacqua , a nutritionist who helps families to review their kitchens a healthy diet .

Follow these guidelines in the grocery store :

See the whole grain and whole wheat bread and cereals.

Buy fruits and vegetables, and look for nuts labeled " sulfur-free " and "sugar " .

Choose low-fat dairy products and organic .

Select lunchmeats without nitrite and low mercury tuna .

Pack butter or soy nuts instead SunButter peanut butter , as many children are allergic to peanuts and nuts.

Substances to avoid:

The syrup high fructose corn

Partially hydrogenated oils

Trans fats

Nitrite ( an additive often used in cold meat becomes carcinogenic in our body )

Artificial sweeteners (often found in products labeled as " light" or "sugar free" or you can see the aspartame , Splenda , sucralose and saccharin from the list of ingredients )

Get a little difficult to eat

Involve children in the preparation room . "Children are more likely to eat something if they are involved in the decision," said Bevilacqua .

Limit choices . Instead of asking your child what you want for an unlimited selection Renna suggests giving two or three healthy options .

Be sure to try mandatory . Make a rule that your children have at least sample new foods.

Educate . Renna highlights the importance of allowing children to know the benefits of each food . For example , explains how calcium helps bones grow strong .

Looking good , feeling good. The presentation is a key component of food. Children are drawn to small portions cute fun shapes and containers .