Just five Steps To A Nutritious Lunch

(ARA) - School bells are ringing across the country, as summer vacation comes to an end. Parents are gearing up for the challenging task of helping their children stay healthy in and out of the classroom. Obstacles abound. Pizza, hot dogs and fries often take center stage in school cafeterias. Vending machines and concession stands tempt students with junk food. Fund-raisers flood school halls with donuts and candy bars.

So, what are concerned parents to do? According to Gail Rampersaud, M.S., R.D. with the University of Florida Institute of Food and Agricultural Sciences, one of the best ways to ensure healthy eating at school is with a nutritious lunch from home. “Parents can make a big difference in their children’s health by packing a well-balanced lunch.”

By following these simple steps, parents can help prepare their kids for an A-plus in nutrition this school year:

* Master the art of sandwich making: Start with bread that contains at least 3 grams of fiber per serving and lists “whole wheat flour” or another whole grain as the first ingredient. Then select lean meats. Most cuts of chicken and turkey have less fat than bologna and salami. Add a slice of low-fat or nonfat cheese to provide calcium. Lastly, pack more fiber and nutrients into sandwiches by adding vegetables like spinach, slices of avocado, cucumbers, shredded carrots and roasted peppers.

* Make the grade with fruit: Pack at least one serving of fruit in every lunch. Try serving fruit in different ways - whole, cut into slices or assemble on a stick for a fun fruit kabob. Experiment with a wide variety of fruit to give your child more choices.

* Sharpen your beverage IQ: It’s not just about what your children eat - drinks count, too. If you pack juice, make sure it’s 100 percent juice. “Cocktails,” “punches” and other juice imposters have added sugars, are typically low in nutrients and don’t help fulfill fruit intake recommendations. The USDA Dietary Guidelines identify only one beverage as a recommended option to help meet fruit intake recommendations - 100 percent fruit juice. Choose power-packed juices, such as 100 percent orange juice, for a nutritious beverage rich in vitamins, minerals, antioxidants and phytonutrients.

* Ask your child to help: While grocery shopping, let your child pick out new foods, and guide him or her through healthy alternatives. Read food labels together so children can see what makes one food better for them than another. Have your children pack lunches with you the night before to avoid the morning rush.

In addition to packing a nutritious lunch, Rampersaud recommends teaching your children how to choose healthy snacks at school. “Often children need nourishment beyond the lunchroom to quench thirst or hunger in between classes or after school,” she says. “It is important for children to know how to spot healthy snacks in vending machines and snack stands.”

Parents should encourage children to choose granola bars, nuts or whole wheat crackers instead of chips and candy bars. Smart beverage choices include water, low-fat milk and 100 percent fruit juice. Teaching these eating habits early will help pave the way to a lifetime of better health for children.