Back-To-School Lunchbox Tips

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Back-to-school time is here, and with it the nagging problem of what to pack in the school lunchbox. You want something that’s healthy, gentle-on-the-environment, and -- importantly – something your child will actually eat.

What kids eat is critically important , especially in the middle of the school day, when good nourishment is key to learning. But it's a tall order to prepare a meal that's healthy, tastes great hours after you make it, appeals to your children, and isn't bad for the environment. Especially for busy parents on a weekday morning!

The best advice is to buy organic whenever possible. I know organic produce isn't accessible or affordable for everyone. For those of you wanting heathier choices, check out the website of the Environmental Working Group—ewg.org. Their Shopper’s Guide to Pesticides in Produce tells how you can substantially lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables.

Today’s Tip: Pack less, and better meat.

Not all meat is created equal. Kids should eat small portions of the healthier, low-impact options. Why small portions? On average, Americans eat far more protein than they need -- kids get a whopping three to four times the recommended amount. Here are a few ways to pack meat-smart lunches:

• Skip processed meats -- sliced lunch meats, chicken nuggets, hot dogs, sausage, bacon—you get the picture. I know they're easy to stick in a lunchbox, but skip it.
• Avoid meats treated with antibiotics or hormones (look for a "no" message on the label or buy organic).
• Stick with chicken and turkey; they're low-impact and low-fat.
• Try alternative proteins such as hummus, nuts, and whole grains.

            To learn more, check the website of the Environmental Working Group---ewg.org. EWG offers a good meat eater’s guide that includes a label decoder for meat and dairy products, tips for smarter shopping, and helpful resources, including cookbooks and online recipes.

Today’s Tip:  Pack more fruits and veggies, with minimal pesticides, in your kid’s school lunchbox.

Eating fruits and vegetables, even conventionally grown, is healthier than eating processed foods and other less healthy alternatives. According to new federal nutrition guidelines, half your plate (or lunchbox) should consist of fruits and vegetables.

• Pineapple, mango, cantaloupe, watermelon chunks, or kiwi slices are great additions to kid-friendly lunches.
• Sweet corn and frozen peas make for a great hands-on lunch and have the lowest levels of pesticide residues.
• Conventional carrots are also lower in pesticides than conventional celery.
• Buy organic whenever possible. It’s important, especially for kids. Their neurological systems are still developing, and they eat more fruits and vegetables than adults relative to their body weight. Recent studies of organophosphate pesticides used on some fruits and vegetables have found that children with high exposures are at risk of impaired intelligence and neurological problems.

Today’s Tip:  No Junk Juice or Unfiltered Water

Instead of sugary juice, soda, or bottled water, send your child to school with filtered water or organic, low-fat milk in a stainless steel bottle. You'll use less plastic and save money! It's easy to find kid-size reusable water bottles these days. I like Klean Kanteen’s stainless steel bottle, available at Campbells Nutrition Centers and New City Market, as well as online.  
           
If you pack tap water, it’s a good idea to filter it at least with a carbon filter, if not a more effective carbon/reverse osmosis filter. For tips on filtering your tap water check out the Environmental Working Group’s website at ewg.org. Look for EWG's Safe Drinking Water Tips.  School water is often unfiltered. Make adding a filter for better tap water a family project. Get the kids involved.

Today’s Tip: Reduce lunchtime waste.

School lunches can generate lots of garbage, like any out-of-the-home meal. Go easier on the local landfill by sending lunch and snacks in reusable packaging and skip single-serve items. Here are some simple steps to limit your waste:

• Find non-toxic, reusable containers, like stainless steel lunch boxes. If you choose plastic containers, pick them carefully (plastics marked with a #1, 2, 4 or 5 don't contain BPA and may be better options). Wash the lunchbox by hand -- the dishwasher's extreme heat can cause chemicals to leach. Try to avoid soft-sided plastic lunchboxes.
• Send tableware from home.
• Skip the straws -- or go reusable if you must.
• Say no to juice boxes.

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