Lunch 101

No matter how nutritious a school lunch is, the real test is whether it gets eaten.

By SHEILA DEAN

© St. Petersburg Times, published August 10, 2000

Bagging a winner Lunch boxes pack memories, and they pack value as collectibles, but how well do they pack food? We test five to find out. Lunch 101 No matter how nutritious a school lunch is, the real test is whether it gets eaten. A+ school treats for special occasions The school year is nearing, which means it could soon be your turn to bring snacks to your child's classroom for a party, a holiday or just because. Author says what our kids eat is crazy Poor nutrition is to blame for many more problems than we think, says the nutritionist. She blasts the food industry and encourages parents to make better, more informed decisions.

This school year, you think to yourself, you are going to conquer the school lunch. Last year, more often than not, the lunch boxes came home with most of the food still in them. When they were empty, the kids confessed to tossing out most of the food.

At the supermarket, you scan the choices of Lunchables. You're shocked. One serving of an Oscar Mayer Pizza Swirl meal has more saturated fat than a McDonald's Quarter Pounder. Many juice drinks are loaded with sugar. Chips and sweets add fat and more sugar. Where's the nutrition?

The lunch game doesn't have to be so complicated. A simple, new twist on an old favorite can add variety, and that might be enough to get a child to taste rather than toss. For instance, make the usual turkey and cheese sandwich and use a cookie cutter to make a whimsical or enticing shape. You can do this with any type of sandwich -- ham and cheese, peanut butter and jelly, even cheese cut-outs from mozzarella or Munster.

If you find yourself in a bind for time, you can even throw leftovers from dinner into a container. Macaroni and cheese with low-fat turkey dogs may not be the king's meal, but if little Johnny will eat it, it's better than nothing. Make sure you pack the lunch in a way that will keep the food at the proper temperature.

What about the picky eaters who won't let vegetables pass their lips? Research shows children can get most of the same vitamins and minerals from fruit. Experiment at home with different fruits, even kiwi and mango, to find out what your child likes. Take them to the grocery store where they can pick out fruits themselves after holding and smelling them. This will increase your awareness of their preferences, as well as providing an educational experience for them.

If a green apple meets with a sour face, try a red. The color change might make a difference. Maybe mandarin oranges, rather than the typical navel orange, will interest them. Seedless grapes are quick and easy, too. Is fresh fruit out? Try dried apricots, raisins, cranberries or a blend of dried berries. Non-sweetened applesauce is tasty, and it's easy enough to throw in a lunch box. Even the flavored applesauces are better choices compared to some of the sugary junk food that kids eat.

Don't put your nose up at canned fruit. If your child will eat it, serve it. Individually portioned canned fruit cocktail or diced peaches or pears should be packed in their own juice, not heavy syrup.

Rather than chopping fresh veggies for those kids who will eat them, try cherry or grape tomatoes. They're naturally sweet, and you don't have to do a thing to them. Black olives can even be appealing for some little ones. Accompany washed and peeled baby carrots with a favorite dressing in a small container. And small containers of yogurt or Yoplait's Go-Gurts are pricey but a good source of calcium and protein. If the lunch box is properly insulated, they should keep fine.

Don't assume that to be appealing, a snack must be sugar-coated. Kids' tastes change with time, so what they wouldn't eat last year might move to the top of the list this year. Try plain popcorn, Cheerios, pretzels and crackers (like animal or graham) first before buying expensive sugar or salt-coated brands.

Juices should be 100 percent juice. Look for brands fortified with calcium. Tropicana makes a variety of flavors. Encourage your child to drink plenty of water during the day, especially when he or she comes in from playing outdoors.

Remember that lunch is only one-third or less of what your child eats in a day. If you worry that she is not getting enough solid nutrition at lunch, make sure that breakfast, dinner and snacks are as healthy as possible.

Sheila Dean, a registered dietitian and freelance writer, is the chief sports nutritionist at the Ironman Institute in Palm Harbor and is an instructor at St. Petersburg Junior College. She can be reached at SDeanRD@aol.com.

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