The No. 1 one rule to make sure your child will eat a healthy lunch at school is: Don't give them lunch money. It is especially difficult for a young child to make the right food choices because the temptation is too great. Most school canteens sell chips, chocolates, doughnuts, French fries, and plain buttery croissants. These foods are too high in fat or sugar and they lack the proteins and vitamins needed to fuel their minds and bodies for a long day at school. Parents should pack school lunches the night before to avoid the hassle and rush in the morning. Usually the lunch should include a sandwich, snack, one type of fruit that the child likes, and a drink. Always give them a water bottle too. As for the sandwich we have got plenty of ideas that can help you keep your child from getting bored. • The night before school you can easily grill a beef burger patty on a small electric grill or in the oven. Do not put too much mayonnaise and add any toppings your child likes. Use a whole wheat burger bun from the bakery section of your local supermarket. • Whenever you cook chicken for a meal, save up some cooked, cut up chicken pieces to make your child's sandwich for school. You can mix in some chopped lettuce, pickles, and a little mayonnaise and fill a bun or toast with the chicken mixture. • Eggs are the best source of all eight essential amino acids: a complete protein. Boil an egg, sprinkle with salt and pepper, season with olive oil, and sliced cucumbers and tomatoes and use as a filling for sandwiches. • Kids will love these: On whole wheat toast, drizzle one teaspoon of olive oil for essential fatty acids and sprinkle shredded mozzarella cheese on top. Then place pitted, sliced green and black olives to make eyes, a nose, and a smiling face. Bake in the oven for 10 minutes and voila, you made a nutritious sandwich that smiles at your little student! • You can use hummus as a spread for sandwiches and add a little olive oil or pickles or cucumbers. • Peanut butter is high in protein, iron, and some B vitamins. It is also high in fat so you can use it in moderation occasionally for school lunch sandwiches. Some children like it with jam and some with honey. Try both for your child. • Sesame seeds are rich in anti-oxidants, including vitamin E. You can use the sesame seed butter or halawa as a filling for children who have a sweet tooth. Avoid lunch meats like bologna, smoked turkey, and roast beef. To flavor and preserve these meats, nitrates are used. In the stomach during digestion nitrates are turned into nitrites which have been linked to higher rates of cancer of the stomach. Be creative and I'm sure you will come up with your own great ideas that we would love to hear about. Send us your school lunch ideas in a letter to the editor.
