One day each week I join my six-year-old daughter for lunch at her school. Lunchtime is a very exciting time. Unzipping the lunch box that Mom or Dad packed can bring excitement for some, disappointment for others.
As a parent coach, it is always interesting for me to see what’s inside the children’s packed lunch boxes. Bologna and cheese sandwiches on white bread, pudding, yogurt, PB&J, chips, cookies, apples, carrots, bananas, and cheese crackers seem to be in abundance for “packers”.
The US Department of Agriculture’s Food Guide Pyramid (which is currently being revised) suggests the following for the average 6 year old:
- 6 servings a day of grain products (whole wheat breads, pasta, rice, etc.)
- 2 servings of fruit (prunes, blueberries, strawberries, oranges, etc.)
- 3 servings of vegetables (spinach, broccoli, beans, carrots, etc.)
- 2 servings of meat or protein (turkey, chicken, soy, beef, nuts, etc.)
- 2 servings of milk (2% low fat milk, yogurt, cheese, etc.)
- The sparing use of fats, oils, and sweets.
Given these daily recommendations, your average packed lunch should contain: 2 servings of grain products, 1 serving of fruit, 1 serving of vegetable, 1 serving of meat/protein, and 1 serving of milk.
Teaching a healthy and nutritious lifestyle begins at home, and can be packed for lunch. Encourage your child to:
- Eat a variety of foods according to the food guide pyramid including plenty of whole grain products, vegetables, and fruits.
- Choose foods that are low in fat, saturated fat, hydrogenated oil, cholesterol, sugar, and salt.
- Maintain a way of eating that provides enough calcium and iron to meet growing body requirements.
- Integrate physical activity into everyday life.
Coaching Inquiries: What does your child pack for lunch? What do you eat for lunch? How can you teach your child more about healthy food choices?
