How to Making Healthy and Inexpensive Lunches for Your Kids

Are you wondering what you will feed your little ones for lunch this school year? The first step in making healthy inexpensive lunches for your kids is to think about the nutrients they need to keep their bodies and minds working well the whole school day.

I have learned a few tricks and have listed them below. Whole Grains: Pack your child’s lunch full of whole grains. Make peanut butter and jelly, egg or tuna sandwiches on wheat bread for extra energy. According to Dr. Sears in, “The Family Nutrition Book,” you should look for 100% whole grain and whole wheat flour as the first ingredient on the label. Avoid breads that list bleached or enriched flour as the first ingredient. You can also look on the label and make sure it has fiber. Sandwiches are more interesting with cheese slices, and meat on the outside of the bread, then use a large cookie cutter and cut into an interesting shape - you will have a sandwich their friends will admire. Another idea put ingredients in bags for mini pizzas at lunch (their favorite marinara sauce, mozzarella cheese, and any other ingredients that would work and that they like: cut up veggies, pepperoni etc). Use whole grain crackers for a base, or little pieces of pita bread cut with a cookie cutter.

If your child prefers crackers you have numerous healthy choices just make sure you read the labels and look for plenty of fiber. You probably can’t loose with Gold Fish and they have a whole grain choice which kids love. How to Save: I save at least 50% when I purchase bread and other bakery items by shopping at the bakery outlet store near me. Often you can purchase some items for only a dollar and the bakery outlet has other items too. I buy enough bread for at least two weeks and put the extra in the freezer to stay fresh. The bread tastes great. Lean Proteins and Low Fat Dairy: Make sure you include lean proteins in your child’s healthy lunch. Foods that pack the most protein according to Dr. Sears, Fish (tuna), cottage cheese (non-fat), kidney beans, poultry breast, no skin, yogurt, egg, whole wheat bread, pasta, nuts or sunflower sees, cereal, milk, and tofu. The proteins that are the most powerful and metabolize more effectively are: egg white, fish, dairy products, soy, beef, and legumes (beans and lentils).

Have your child purchase low-fat milk at school and kids love cheese strings. I like Horizon’s Organic milk. Horizon Organic sells a package of 18 individual servings of milk. The milk is sold at room temperature and can stay that way until you use them. So if your child takes cold milk to school and doesn’t use it you can just pop it back in the fridge for next time. I have found the best price for these is at whole foods. A pack of 18 is about $13.00 making it a great price and it won’t be waste if it comes home from school. How to Save: You can sometimes find coupons in your newspaper or look online for coupons. Go to the Horizon website and sign up for their newsletter - you should receive coupons that way. Also do a search for coupons sites and print out your own coupons Fruits and Veggies: One tip that makes sense to both adults and kids: Eat a rainbow of color when it comes to fruits and veggies. This is the best advice for staying healthy and avoiding disease. Take your child to the produce aisle and let them pick out their own special fruit or veggie once a week so they can be excite about trying new healthy options.

You’ll find some family favorites along the way. Don’t forget about the healthy farmers markets, many don’t use pesticides but also don’t have the money to go through the stringent process of becoming labeled by the government as Certified Organic. Ask questions to the vendors selling their produce. Locally grown produce will be healthier because it will not have lost nutrients traveling far to get to you, and they haven’t damaged the environment by traveling half way across the world to get to you. With fruits and veggies you can pack cut up veggies or fruit with a favorite dip for extra taste and to help children gobble up the goodness. Buy organic when you can because you’ll skip out on harmful pesticides. The Environmental Working Group tests for pesticides in produce and has found 80% of pesticides can be avoid by choosing fruits an veggies from their list of the, “Cleanest,” group and buying organic from the, “dirty dozen,” when possible. The fruits they suggest buying organic are: Strawberries, Apples, lettuce, cherries, celery, sweet bell peppers, peaches, Nectarines, Kale, Grapes (imported), Pear, and Carrots. The fruits and veggies the EWG suggest are the safest are: Avocados, Onions, Eggplant, Papaya, Corn, Pineapples, sweet potatoes, broccoli, tomato, watermelon, mangos, Kiwi, Cabbage, Peas, and Asparagus. You can download a clip out list at: http://www.foodnews.org/walletguide.php?key=35584943 How to Save Money: Buy Produce that is in Season and locally grown - it’s cheaper, healthier and better for the environment. Grow your own produce by purchasing seeds with your child to get them excited. Just ask someone with a green thumb or do a little research to see what grows best in your area.

By growing your own produce you control what is put on your food. Foods That Help the Brain to Work Better: According to Dr. Sears, some foods help the brain to work better. Here is a list of those foods. Yogurt, romaine lettuce, legumes, Brussels sprouts (a cheese if need), potatoes, peas, wheat germ, turkey, flaxseed oil, eggs, brown rice, broccoli, tuna, spinach, peanut butter, oranges, collar greens, chicken, yeast, lean beef, soybeans, salmon, oatmeal, milk, cheese, cantaloupe, avocados, an asparagus. General Tips to Save Money and Health: Always check sales ads in your local paper and use those with what is on sale. Always check out the clearance area for great deals on your favorite items. Try not to buy prepackage foods because they contain more salt and other ingredients that you want to avoid. By taking a little extra time you can make sure you little one has the healthiest, most interesting and inexpensive lunch possible.

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