Many school cafeterias are flooded with unhealthy lunch options, ranging from french fries to sugary drinks. Some schools are catching on and are offering nutritionally sound options, but it's not difficult to take matters into your own hands and pack a lunch for your children to ensure they receive the nutrition their bodies need. Eating a healthy lunch will help your child feel better and perform well during the second half of the school day.
The Role of Carbohydrates
Eating simple carbohydrates, such as pasta or white bread, can send blood sugar spiraling in the afternoon following lunch. The result is a roller coaster of both mood and energy level. Instead of choosing simple carbs, complex carbohydrates such as 100 percent whole wheat bread or wild rice will digest more evenly, resulting in more even blood sugar, moods and energy. As a result, your child will have more energy to focus on academics.
Protein is Important
Protein helps us to feel full, gives us long-term energy, and assists our bodies in digesting carbohydrates. A lunch of only carbohydrates, such as pasta with tomato sauce, will make feel full at first and then hungry as her blood sugar crashes and the carbohydrates are quickly digested. Be sure to choose healthy proteins for your child's lunch, such as carved turkey, peanut butter (if allowed) or low-fat cheese. That will help your child feel full throughout the afternoon so that she is thinking about her schoolwork and not her tummy.
Color is Vital
Eating fruits and vegetables in a wide variety of deep colors provides little bodies with a diversity of important nutrients. Many people find that mood is elevated after eating a meal that includes colorful fruits and vegetables. Raw broccoli, carrots, apples and cherries make great lunchbox options. When your child has her nutritional needs met and feels happier after eating, her performance in school is likely to improve.
Portion
Heavy lunches can make a person want to take a nap. Elementary-age school children should consume lunches consisting of between 600 and 800 calories. By keeping portions in check and providing variety, your child's caloric needs will be met without stuffing him with useless calories. Be sure to remind your child to stop eating when he feels full. By eating the right amounts of foods, your child will have more energy and will be healthier in the long run, making school work just that much easier.
Balance
Having a meal that consists only of carbohydrates, proteins or produce is not balanced, nor will it result in feeling full and energized for the afternoon. A tuna sandwich on whole wheat bread with vegetable sticks and grapes on the side is a good example of a well-balanced meal. Or, you can pack a peanut butter and jelly sandwich (provided there are no allergy restrictions in your child's school) with vegetable sticks, or whole grain chicken and vegetable pasta salad with fruit on the side. Instead of sugary drinks, pack water.
Be creative and ask your child for input. Ensuring that lunches are balanced will help your child's body get the nutrition it needs to function properly and avoid spiraling blood sugar levels, moods and energy levels.
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