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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