APPENDIX B, AR 5143
APPENDIX
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Here are some tips to help you prepare a healthful lunch for your child to eat at school.
General guide for grade school lunch portion sizes:
• Two to three ounces of lean meat and cheese
• One or two slices of bread OR 1/2 cup grain or rice
• One to two different fruits or vegetables
• 1 cup milk or 6-8 oz yogurt (make sure dairy is low-fat)
Lean Meat and Cheese Ideas
Lean lunchmeat – turkey, chicken, ham
Chicken, tuna, or egg salad
Peanut butter (great with banana, honey, jelly,
apples, marshmallow, pretzels, etc.)
Pizza (leftover or made with English muffins
or pita bread)
Grilled chicken in a tortilla or wrap
Bean burrito or Quesadilla
Hummus or bean dip
Bread, Grain, or Starch
Whole-grain bread
Tortillas or Wraps
Whole-grain low-fat crackers
Mini-Bagels, Pita bread, English muffins or
Hoagie rolls (try to use whole-grain)
Rice Cakes
Noodles, pasta, or rice
Dairy
Milk – all flavors of 1% or skim
String cheese
Cheese – low-fat American, Swiss, Muenster,
Cheddar slices or cubes etc.
Soymilk – light
Pudding cups – low-fat or fat-free
Yogurt – low-fat or fat-free
Fruits/Veggies
Raisins or other dried fruit
Fruit cups or unsweetened applesauce
Baby carrots or cut-up veggies (may use low-fat
dip)
Fruit kabobs
100% fruit juice (small box)
Fruit – grapes, apples, strawberries, orange
slices, pear slices, mandarin oranges,
cantaloupe, bananas, etc.
Add lettuce, tomato, cucumber to sandwiches
• Look for as much variety as you can
• Cut sandwiches into different shapes
• Enlist your child's help in both choosing the foods for lunch and preparing them. Don't give too many choices.
• Lunch time is limited! Cut fruit and vegetables into bite-size pieces, peel oranges or tangerines, and make sure food is in easy-to-open containers
• Pack your child's lunch in an insulated container that holds a reusable cold pack
• A wide-mouth thermal container works great for soups or chili.
• Add a sticker or personal note in your child’s lunch bag
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