Lee McDonagh, RD, CDE

Of course, parents should supervise and encourage some healthy choices since children need a nutritious lunch to energize them and help them learn the rest of the day. Studies show that children who eat lunch have better academic performance and less aggression. Children who eat lunch also have better intakes of calcium and fiber and more adequate intakes of folate, Vitamin A, Vitamin C, Vitamin B6, iron, and phosphorus.

The first thing to remember is to include four out of five food groups in the lunch (the food groups are fruit, vegetables, meat/meat alternatives, grains/starches and dairy/dairy products).

Here are some suggestions:

Sandwiches. Serve sandwiches on whole grain bread, tortillas, English muffins, small bagels or wraps. Sandwiches should contain a good protein source. Try tuna salad, lean turkey, ham, cheese, nut butters like peanut butter or sunflower butter, or egg salad. Add a piece of fruit. Cut the sandwiches with a cookie cutter to create different shapes.

Hummus Rollups. Go meatless by spreading hummus on a whole grain tortilla shell. Sprinkle it with shredded carrots, spinach and sunflower seeds and roll it up. Eat with a small box of raisins and a container of yogurt.

Apple Butter Sandwich. Spread some lower sugar apple butter on a slice of whole grain bread. Add some sliced bananas for a tasty sandwich. Serve it up with a piece of string cheese and a handful of dried cherries or raisins.

Rice and Bean Burrito. Roll leftover rice, canned black beans, salsa and shredded cheese in a whole wheat tortilla shell. Serve with fresh vegetables, veggie dip and some whole grain tortilla chips.

Peanut butter wrap. Try a whole wheat wrap with peanut butter and jam. Add some carrot sticks, veggie dip plus a yogurt.

Pita Sandwich. Stuff half a whole wheat pita with turkey or ham and cheese. Serve with grape tomatoes and a container of lite syrup fruit cocktail.

Fun Pizza. Take a mini bagel, add a slice of cheese and some turkey pepperoni. Serve with a thermos of vegetable soup and a small juice box or an apple.

Once in a while add a note with a smiley face or an “I love you” - something that will bring a smile to your child’s face! Try some new combinations and have fun!

Lee McDonagh, RD, CDE, is an IHA Nutrition Specialist, registered dietitian, and certified diabetes educator. Lee’s nutrition philosophy is to help patients improve their health with food and good nutrition information. Her ultimate goal is to help each individual achieve and maintain a healthier lifestyle. For IHA Nutrition Specialist locations or more information please visit www.ihacares.com.