Amherstview Public School

Healthy Kids: Lunches that make the Grade

It's important for kids to get a variety of foods from each of the food groups. The proper types of food gives them energy to learn, play and be motivated for a variety of activities. Below are examples of the different food groups.

Meat & Alternatives	Grain Products
baked beans eggs tuna salmon ham meatloaf chicken roast beef turkey chili	pita bread muffins bagels rice cakes English muffins dry cereal banana loaf plain granola bars	crackers oatmeal cookies fig bars plain popcorn breads and buns breadsticks soft tortillas pretzels

Vegetables & Fruit		Milk Products
fruit (canned/fresh) apples bananas grapes oranges kiwis pineapples raisins juice	peaches melons clementines dried fruit salad vegetable sticks vegetable soup potato salad coleslaw broccoli green pepper	yogurt cheese milk pudding white or chocolate milk soup made with milk hot chocolate (using milk) yogurt drinks cottage cheese

Convenience foods are popular, but at a cost to nutrition:

Fruit roll-ups, fruit by the foot, fruit gushers
- contain very little fruit, are high in sugar and hard on teeth
-- alternative: fruit leathers like "Fruit to Go", fresh/canned fruit

Dunkaroos, lunchable desserts
- main ingredients are sugars and fats
-- alternative: oatmeal cookies, cereal bars, muffins, banana bread

Lunchables
- very high in fat and salt
-- alternative: pieces of cheese and lean deli meats served with whole grain crakers OR mini pitas, pizza sauce and grated cheese and chopped ham

Sunny D, Bibo, pop and fruit drinks
- punches, coctails & drinks may have as little as 10% fruit juice and up to 8 tsp of sugar per cup
-- atlernative: 100% fruit juice boxes

Cream cheese
- very low in protein and calcium
-- alternative: cheddar cheese or cheese slices

Chocolate covered granola bars and those with marshmallows and chocolate chips
- very high in fat and sugar and are more like a chocolate bar
-- alternative: choose a granola bar that has oats as the first ingredient. Try trail mix bars, they contain a variety of nuts (no peanuts at school please), seeds and dried fruit

Make Lunches Interesting

Have your child help prepare or pack the lunch. Make it the night before, so you're not rushed in the morning. Include surprises such as a new fruit juice, sandwiches cut in different ways or shapes, a cartoon, a joke or a cheery note.

Send leftovers to add some variety, a thermos container will ensure food stays safe. Chocolate milk has all the goodness of white milk. It is great for dessert or snack

Sample Menu 1 hard boiled egg homemade bran muffin milk celery stuffed with soft cheese apple granola bar	Sample Menu 2 crackers meat slices cheese sticks/slices veggies & ranch dressing fruit juice orange sections pretzels
Sample Menu 3 cold chicken whole wheat roll vegetable soup cauliflower pieces cheese and grapes popcorn	Sample Menu 4 egg salad on bagel cream of mushroom soup coleslaw melon wedge vegetable juice
Sample Menu 5 cheese & mayo sandwich chocolate milk carrot sticks pineapple granola bar	Sample Menu 6 anything rolled in a soft tortilla fruit cup homemade oatmeal cookie milk banana yogurt
Sample Menu 7 hot macaroni & cheese tomato slices, cucumber sticks sunflower seeds plain yogurt and fruit salad	Sample Menu 8 meatloaf on 7-grain bread dill pickle milk broccoli pieces oatmeal cookies orange juice

For more information on healthy food for kids and adults, check out Canada's Food Guide online.