Heart-Friendly Lunches for Kids

Pack a healthier school lunch that won’t get thrown away

The message is coming to us loud and clear: we must be more vigilant in our fight against childhood obesity. First Lady Michelle Obama has made this issue her primary focus, launching the Let’s Move campaign to rally the nation’s parents and teach them how to provide healthier food choices for their kids. This push comes none too soon, as 32 percent of today’s kids weigh in as obese or overweight.*

Angie Hasemann, R.D., a clinical dietitian at the University of Virginia Children’s Hospital, says she has seen children as young as 10 months who are obese and some as young as three who have high cholesterol. “Prolonged 10 to 20 years, these eating habits will result in kids being on medication for heart disease at a very young age,” she says. “The sad thing is, it’s completely avoidable. Young kids are eating what we’re giving them.”

Halting an Epidemic

How do we change a culture reliant on foods that are fast … and fatty? Because so many children consume a majority of their calories in school – approximately 30 million eat school lunches – a lot of attention has been given to the foods being served in school cafeterias and vending machines. Many companies have joined the First Lady in her quest to improve school food. Reality TV also got a slice of the hype when Chef Jamie Oliver put one West Virginia school cafeteria in the spotlight on his show “Food Revolution.”

Be a Role Model

But, says Hasemann, while the attention to this issue is definitely needed, the best way we can influence our kids’ eating habits is by setting a good example. “Kids may not always do what we tell them to do, but they usually do a good job of doing what we do,” says Hasemann. Positive role modeling beginning at a young age can lead kids to make smarter food choices.

Parents who pack their child’s lunches obviously have more control over the types of foods their kids are eating. But planning mid-day meals that are healthy and won’t end up in the trash can be a challenge. So we turned to Hasemann for advice.

This dietitian’s expert tips on packing the perfect lunch:

Let kids help in the packing. Encourage them to pick something from each food group. (Make note cards for each of the food groups with a list of suggestions. Let your kids use the cards as a cheat sheet when shopping with you at the grocery store.)
Mix things up. Swap out a sandwich for a handful of nuts or some beef jerky from time to time so kids don’t get bored with the same ‘ol, same ‘ol.
Make it yourself. Prepared items like Lunchables are okay in a pinch, but they’re typically very processed and lack nutrients. Plus, they typically don’t include a fruit or a vegetable. So use them as a starting point and add items to round things out, or make a Lunchables-like snack yourself – kids can help!
Let the kids “cook.” Or, rather, build themselves a good lunch with pizza makings (flat bread, sauce, cheese) or yogurt and granola to mix.
Juice in moderation. Some juices are heavy on the sugar and leave kids thirsty to boot. Hasemann suggests following the 10 calories or less per serving rule, which would include Crystal Light, Fuze, Smart Water or similar.
Calcium is key with yogurt choices. Whether they drink it, crush it or spoon it up, be sure the yogurt you’re giving your kids is high in calcium. Some brands are higher than others.

Bonus Points

If your kids are used to potato chips and soda for lunch, it may take some time before they get on board with the changes. But, soon enough, their bodies will be better for it. Hasemann says kids will have more energy, a greater attention span, improved digestion and a healthier heart.

*per the U.S. Centers for Disease Control and Prevention