Lunchday

Lunch Guide

Your guide to school lunch, packing lunch, + National Take Your Parents to Lunch Day

SCHOOL LUNCH MADE SIMPLE ★ 7 what’s on a well-balanced tray ★ 7 important questions to ask ★ 7 how to get involved

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LUNCHBOXREADY RECIPES

SEE WHAT OTHER SCHOOLS ARE SERVING HELP FOR KIDS WITH ALLERGIES

EASY ECO IDEAS

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School lunches must be trans- fat– free; less than 10 percent of calories can come from saturated fat

What should a lunch tray look like?

Here’s the scoop on what schools are serving up Today’s school lunches are required to be well-balanced meals that meet tough federal nutrition standards, which means you won’t find any super-sizing in the lunch line. Here are 5 changes that wen into effect in 2012:

The minimum two required servings of fruits or veggies a day is a great way for kids to take in a variety of healthy vitamins and nutrients. Orange veggies, such as carrots, sweet potatoes, and pumpkin, are good sources of vitamin A, which is important for a strong immune system. Dark green veggies, like broccoli, kale, and spinach are a great source of iron, a nutrient that’s needed to make red blood cells. Schools must offer at least one serving of dark green and red/orange veggies every week. Not only is serving veggies with low fat dip or salad dressing a guaranteed kid-pleaser, but it provides kids with a healthy dose of fat, a must-have for kids’ brains and nervous systems to develop correctly. Plus, fat is essential for helping the body absorb certain vitamins, such as vitamins A, D, E, and K.

Meals must meet age-appropriate calorie limits and portion sizes

Schools must serve at least ½ cup of fruit and ¾ cup of veggies each per meal

More than a satisfying treat for a sweet tooth, fruit is an important component of a well-balanced lunch tray. Schools are required to offer at least two daily servings of fruits, veggies, or both—and kids are required to take one with every lunch. Fruits are good cholesterol-free sources of potassium, fiber, vitamin C, and folate, and most are naturally low in fat and calories. Fresh, whole fruit is best, but fruits canned in their own juices, as well as frozen or dried options, also offer loads of nutrition.

Pile up whole grain bread, lean protein, and veggies, and you’ve got a sandwich full of nutrition. The whole grain bread contains fiber plus vitamins and minerals, such as B-vitamins, magnesium, iron, and vitamin E. Move onto the sandwich filling, and you’ve got protein, the building block of bones, muscles, and blood.

Schools must serve a lean protein with every meal, such as turkey or chicken, peanut butter, hardboiled egg, or yogurt.

Milk must be fat-free or 1 percent (flavored milk must be fatfree)

Schools know that milk does a kid’s body good, which is why at least eight ounces of milk is part of the meal. Milk ranks among the top sources of calcium, vitamin D, protein, potassium, magnesium, riboflavin and zinc, making it especially important for kids’ growing bones and overall development. Schools must offer fat free or 1% milk options to help keep excess dietary fat and cholesterol in check—you’ll find all the protein of whole milk in the lighter milk options, but minus the extra fat and calories.

Half of all grains offered must be whole-grain rich

A taste your kids will love

with the ingredients that you will.

Lunchtime should be fun time.

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Your Lunch Day cheat sheet Going to lunch at school? Take these questions along!

In order to strengthen school meal programs and promote healthy changes to school menus, it’s important for parents to understand how school nutrition programs operate. Every school must follow complex federal regulations when planning and serving school meals, and each school cafeteria has unique challenges and circumstances that can impact menu planning, ranging from available equipment to local labor and food costs.

Here are some questions to discuss with your school’s food service director or cafeteria manager to help you better understand the food system at your child’s school—and how to improve it.

HOW DO YOU DEVELOP THE MENUS? The menu development process varies among school districts, so find out what goes into choosing what will be served every day. Who’s on the team that develops the recipes and buys the food? How often do the offerings change?

Ideally, you’ll get answers that show you how much thought is put into each day’s lunch.

WHAT’S YOUR APPROACH TO ORGANIC AND LOCAL FOOD? Choosing organic and locally-produced foods whenever possible is great for students and the environment, so find out whether the school has made efforts in those areas yet. Cost and availability may be hindering the food service director, but a willingness to discuss the topic and explain any limitations is a great place to start.

HOW HAVE YOUR MENUS CHANGED TO MEET THE USDA GUIDELINES? Food service providers should be able to explain what they’ve learned about making healthy food appealing to children, thanks to their years working with kids. By telling them you want to support their efforts, you’ll be reinforcing the idea that National Take Your Parents to Lunch Day is about building communication, so you can all work together for the benefit of the kids.

WHAT IS THE DIFFERENCE BETWEEN THE MAIN ITEMS IN THE LUNCH LINE AND THE EXTRA THINGS KIDS CAN BUY? By asking this question, you’ll be able to learn more about the challenges the school faces in getting healthy food out on the lunch line. There might be money from the school district, the state, or the federal government; however, even when there’s a federal reimbursement for meals served to low-income students, the amount often doesn’t cover the real cost. So, schools rely heavily on student and faculty food purchases to cover the rest. Ask for a breakdown in where your child’s lunch money goes—it can be fascinating to learn how schools stretch their dollars! In most cases, the federal reimbursement for free meals served to low-income students does not cover the cost of preparing and serving those meals.

HOW ARE THE LUNCHES AT OUR SCHOOL FUNDED? School meals are the main entrée items and sides that make up the main school menu, and what the district receives a small reimbursement for by the federal government. These are the food items that are subject to the federal nutrition guidelines, so the food service professionals should be able to point out why each and every item is there, nutritionally speaking.

The other things you’ll see for sale (like snacks and beverages besides milk) are called a la carte items. They help fund the rest of the food being served and, depending on the school district, can run the gamut from whole grain granola bars to sugary sports drinks. Find out what a la carte items are offered at your school so that you can voice your opinion on whether they are the best choices.

HOW CAN WE SUPPORT YOUR EFFORTS TO GET STUDENTS TO TRY THE HEALTHIER FOOD CHOICES? Schools participating in the National School Lunch Program are required by federal law to serve meals that meet a variety of nutrition requirements. Learn about the changes in detail in the National Take Your Parents to Lunch Day toolkit, “What makes a school meal?” Some schools have had to make big menu changes to meet the new guidelines, but for others, it’s just a matter of making existing menu items more prominent.

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what’s for lunch?

Moms,dads, dads, grandparents, grandparents, and more found out onout Moms, and more found when they ate atthey their school cafeterias October 17 2012, when atekids’ at their kids’ school cafeterias for KIWI’s National Parents Lunch for KIWI’s NationalTake Take Your Your Parents to to Lunch Day.Day.

GRANTHAM VILLAGE SCHOOL Grantham, New Hampshire Parents and grandparents turned out for homemade chili and fresh veggies from the salad bar. “The kids really enjoyed having their family members there, and some of the parents said they wished we did this once a month!” says Food Service Director Debbie Bailey.

MCFARLANE ELEMENTARY SCHOOL Tampa, Florida Two hundred parents joined students—and were thrilled with the wholesome offerings. “We served roasted rosemary chicken, baked sweet plantains, and fish bites with pineapple salsa, and we put out bok choy samples for everyone to try,” says MaryKate Harrison, general manager of Student Nutrition Services. “A lot of parents said they didn’t realize we served food this good!”

LYMAN C. HUNT MIDDLE SCHOOL Burlington, Vermont Thanks to a grant from the USDA in 2003, The Burlington School Food Project, a farm-to-school initiative, is helping to connect students with their food. One way they do it: Hunt Middle School’s annual Lunch for Dinner night, where parents and kids get to dine on cafeteria fare after-hours. This year, 600 people showed up for the event!

BOWLING GREEN PRIMARY SCHOOL Milford, Virginia Bowling Green has held Lunch Day events for three years in a row, and the turnout always gets better. This time, families feasted on spaghetti with meat sauce, fajita salad, corn, carrots, celery sticks, and fruit salad. “We love bringing parents into the school environment so they can be a part of their children’s school lives,” says Rachel Farmer, cafeteria manager.

MAY INDEPENDENT SCHOOL DISTRICT May, Texas Kids and parents dined on a quintessential Texas meal—beef enchilada casserole with whole-wheat tortillas. Thanks to the recently updated national school lunch guidelines, the menu featured more fruits and veggies than in years past. Cafeteria Manager Ashley Cross thinks that’s a good thing: “When parents see the healthy changes we’re making at school, they’re more likely to make the same changes at home.”

KIWI editors got in on the fun, too!

Editorial Director Judy Koutsky and Associate Editor Marisa Iallonardo visited P.S. #4 in West New York, New Jersey, where parents and students enjoyed a yummy meal of Asian chicken, broccoli, brown rice pilaf, steamed carrots, and peaches—and their choice from a colorful harvest bar of salads and fruit, as well a variety of sandwiches, whole grain rolls, and wraps. A special thanks to Superintendent John Fauta, Foodservice Director Sal Valenza, and the staff for their hospitality and for putting on such a great event!

3 keys to a healthy lunch

Packing a nutritious meal that’ll power your child through the day shouldn’t be rocket science. Remember these three components, and lunch-making will be a breeze.

GO NATURAL AND ORGANIC Because of their small size and rapid growth rates, children are especially vulnerable to the artificial additives and synthetic chemicals and pesticides found in many conventional foods. Always pack all-natural foods made without artificial colors, dyes, or preservatives, and go organic when possible. It’s healthier for kids and the planet.

SKIP EXCESS SUGAR There’s no need to do away with the sweet stuff entirely, but it’s a good idea to keep treats small. Too much sugar can cause kids’ blood sugar to crash, setting them up for tired afternoons. An all-natural fruit leather or two small cookies is enough to satisfy your child’s sweet tooth—without sacrificing her energy.

STRIKE A BALANCE Well-rounded lunches help kids meet their daily nutritional needs while giving them the energy to make it through busy school days.

Half of each meal should consist of vitamin-rich fruit and veggies; divide the remaining half equally between whole grains and lean protein like turkey, beans, or low-fat yogurt.

If the protein doesn’t include dairy, consider adding a carton of low-fat milk or soymilk. (For more tips on packing balanced lunches, see Your Lunch Box Cheat Sheet.)

HAVE KIDS WITH ALLERGIES? The two things parents of allergic kids want everyone to know Food allergies aren’t a joke A child with a food allergy isn’t just a picky eater—in some cases, merely coming into contact with the food could cause a serious reaction. “We’ve met people who think that someone who eats a food he’s allergic to will just feel a little sick,” says Nicole Brennan; she and her son Oliver, 2, are both allergic to soy, corn, seafood, wheat, and dairy (and they’re each allergic to other foods as well). “But an allergy really can be a matter of life or death, so we aren’t being overly cautious.”

A heads-up means a lot Food allergies are more common than ever, but it doesn’t stop the kids and families who deal with them from feeling like the odd men out sometimes.

When it’s your turn to supply snacks for the soccer team, for instance, let all the parents know what you’re bringing. “We would never expect someone to rearrange anything to accommodate us, but when we know what’s coming, we can plan for ourselves accordingly,” says Hope Hill.

“My daughter is embarrassed about her food allergies and has stopped eating lunch at school. How can I help her feel better?”

While some kids might eat at a designated table at school with other food-allergic children, others don’t. Sitting with friends who are eating things your daughter can’t have could make her want to skip lunch, or worse, eat someone else’s food, which can be especially dangerous. In either case, if you’re hearing from the school that your daughter is throwing her lunch out or getting it from someone else, don’t get angry—she already feels deprived and different. Instead, ask her what she’s feeling, and, together, brainstorm ways to help her figure out what will make her feel better. (For example, if your child is upset because she’s missing out on the oatmeal cookies her best friend gets to enjoy as a snack, seek out a gluten-free alternative.) Then, normalize your child’s allergies so she doesn’t feel like she’s the only one who’s different. Explain to her that everyone has something that sets them apart and that’s normal—it’s what makes everyone special.

—Susan Bartell is a psychologist specializing in family-life balance, and author of The Top 50 Questions Kids Ask.

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GOOD STUFF

OUT OF YOUR FOOD GREAT NEWS: You can make some healthy foods even better for you by pairing them with other healthy foods. For instance, broccoli’s chock-full of cancer-fighting antioxidants—but eating it with foods rich in the plant enzyme myrosinase, like mustard, can make the superfood’s properties even more potent, according to new research from the University of Illinois at Urbana-Champaign. Other health-boosting combos to chew on: ABSORB MORE IRON WITH…

ABSORB MORE CAROTENOIDS WITH…

VITAMIN C Iron’s especially important for growing kids, since it aids in cell growth; deficiencies can result in fatigue and decreased immunity for people of all ages. Try adding a splash of lemon juice to sautéed spinach, or serve orange wedges alongside black bean soup.

HEALTHY FAT Carotenoids (pigments with antioxidant properties, found in red, orange, and yellow fruits and veggies) promote eye health by combating free-radical damage. Eat a salad with carrots and avocado, or drizzle olive oil over spaghetti with marinara sauce.

Where to find even more nutrients Two often overlooked—but beneficial—parts of fruits and veggies: Sweet potato leaves When cooked, eating this part of the potato provides a great source of vitamin K, which helps in blood clotting, says Jess Kolko, RD, a registered dietitian in Austin, Texas, and a member of the KIWI advisory board.

Though more popular in other countries, the leaves can be found here at farmers’ markets—just prep them the way you would spinach. And don’t forget about regular potatoes: “There is a lot of really good fiber in the skin,” says Kolko.

Colorful peels The bright colors of fruit and vegetable skins provide big health benefits, and apples are a prime example. Whether red, green, or yellow, the hue contains phytochemicals— compounds that are helpful in a number of ways, “from acting as antioxidants to suppressing disease development,” says Kolko. Plus, apple skins also boast vitamin A, vitamin C, potassium, and fiber.

—Britney Fitzgerald

A banana a day…

The battle against childhood asthma has a new weapon—and it could be right in your kitchen. Kids who ate at least one banana a day were 34 percent less likely to have asthma-related wheezing, finds a new Imperial College of London study of more than 2,600 children. That’s because bananas are high in phenolic acid, a phytochemical with antioxidant properties that may play a role in reducing asthmarelated inflammation. One fun option: a breakfast banana split. Slice a banana in half lengthwise, then top with yogurt, granola, honey, and a bit of cocoa powder.

WHICH IS WORSE:

Waste-free packing

ALUMINUM FOIL

OR PLASTIC WRAP? PLASTIC WRAP, says Adria

Vasil, author of Ecoholic: Your Guide to the Most Environmentally Friendly Information, Products and Services. Even though aluminum mining and refining requires lots of energy and releases greenhouse gases, aluminum foil still has an edge over plastic wrap, since it can usually be recycled, or at least washed and reused. Plastic wrap usually can’t be recycled and some of it’s still made with polyvinyl chloride (PVC), a plastic that has potentially hazardous chemicals. Plus, you can use 100 percent recycled aluminum foil (Reynolds and If You Care are two brands to look for).

—Dana Wilkosz

Goodbye brown paper bags, hello lunch boxes and reusable sacks! You’re probably already trying to cut back on lunchtime waste by sending your kids to school with reusable containers, so here’s how to make the most of your green efforts:

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Make sure everything comes home with your child. Got a label maker? Stick a “This comes home!” label on the various lids and bags that you don’t want tossed in the garbage by accident. Or, put a little reminder note in the lunch bag (“Don’t forget to bring your napkin home. Have a great afternoon!”)

Better yet, have your kid pack his lunch himself: He’ll figure out pretty quickly what he needs to get that food to school.

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Go for better disposables. For field trips or days those stainless-steel containers didn’t make it to the dishwasher, opt for compostable cutlery, biodegradable sandwich bags, and napkins made from recycled paper.

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Make your own snack sizes. Eliminate excess packaging by buying big bags of popcorn and cartons of juice and filling kid-size bags and boxes. Great for portion control, too!

Your Lunch Box Check List Is the lunch you’re packing well-rounded?

It is if you can check off each of these boxes:

p

p GRAINS

VEGETABLES AND FRUITS

The more the better: Try to incorporate colorful veggies into your main dish (lettuce on a sandwich, peppers in a pasta salad) and add a piece of fruit for a sweet treat.

p PROTEIN

Shoot for two ounces per lunch.

In addition to meat like turkey or chicken, you can get the amount your child needs from two tablespoons of peanut butter, one hardboiled egg, or a half cup of yogurt.

Whole grains are your best bet because they contain fiber, as well as vitamins and minerals, such as B-vitamins, magnesium, iron, and vitamin E. Look for bread and pasta that contain the word “whole” in the ingredients list. Wheat flour, which sounds good, is not necessarily whole wheat flour.

p DAIRY

Milk ranks among the top sources of calcium, vitamin D, protein, potassium, magnesium, riboflavin, and zinc, making it important for kids’ growing bones and overall development. If your child doesn’t drink cow’s milk, look for soymilk fortified with vitamin D, and other sources of calcium, like broccoli and tofu.

NEED TO GET OUT OF A LUNCH RUT? PB&J and turkey and cheese are classics for a reason, but after a while, even the best-loved sandwiches can become a little blah. When your kid asks to shake things up, have these four recipes at the ready.

FRESH MOZZARELLAPESTO SANDWICHES

FIESTA TACO SALAD

CLUB SANDWICH WRAPS

CRISPY FLAX CHICKEN FINGERS WITH PEA PUREE

We asked kids

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chow down!

What is the one food you would eat every day, if you could?

“Definitely sushi.”

-JENNIFER, 8, LEONIA, NEW JERSEY

“Hummus!”

-CARIS, 1, DURHAM, NORTH CAROLINA

“Kale, because I get to tell my friends that Mommy lets me eat chips for breakfast!”

“Apples, because they are my favorite color!”

-ALEXSANDER, 3, WITH MAXSIM, 5, STROUDSBURG, PENNSYLVANIA

“CHEESE!” – KELLEN, 4, SYRACUSE, NEW YORK

– VAN, 4, PORTLAND, MAINE

“I love ice cream, because it’s sweet like me.”

– TYLER, 2, BRANDON, FLORIDA

“Bananas! I love when Daddy turns them into funny faces.”

– JACK, 1, PITTSBURGH, PENNSYLVANIA