Feeding children healthy lunches can be a real challenge given the time constraints, tight budgets of the family and perhaps a lack of personal knowledge. This article will attempt to educate about good food choices, food buying economically, and time savings in the process.Another area of concern you may encounter is the resistance of the child to eat certain foods. Changes in food choices may have to be introduced slowly over time. Breaking old habits are hard for us all. You can take giant steps toward this goal by not buying more food injurious. Just do not have them available at home. If a child is hungry, he will make changes to acquire the food they need. You will not be able to see in school, so be aware that children like the food trade, or just give it away if you do not like. What you need to consider when you are planning a lunch menu for your children? You should consider: 1. Quality protein 2. Quality carbohydrates 3. Quality of fat 4. Foods high in nutrient density 5. High in fiber 6. Good balance between sources of protein, vegetables, fruits and dairy products I know are already overwhelmed. We will try to make this simple. To select high-quality protein especially seafood, dairy, poultry and eggs. All other sources are of lesser quality. To choose carbohydrates high quality mostly pasta, legumes, nuts, fruits, multi grain breads, dairy products and vegetables such as corn, sweet potatoes, and peas (most do not have much carbohydrate more, but has the highest density of nutrients). To choose high quality fats mostly whole grains, beans, seafood, poultry, Smart Balance, and nuts. These are low in saturated fat and high amounts of omega 3. For foods with high nutrient density choose from any of the vegetables and fruits, as well as any of the foods listed in the three categories above. Foods high in nutrient density are high in vitamins and minerals with a minimum of calories. To choose foods rich in fiber from whole grains, nuts, beans, vegetables and fruits. A good goal is to have a source of protein, vegetables, fruit and dairy products throughout the meal. You do not have to ever hit the target, just try. Now let's look at lunch plans. Lunch 1. $ 1. 94Chili with beans (you can do with ground turkey Do not tell anyone.)4-6 whole wheat crackers, milk chocolate (a real winner), grapes, carrots RawLunch 2. $ 2. 39 Macaroni and cheese, Black Beans, fresh strawberries, lemonadechopped celery (stuff with peanut butter or cream cheese) Lunch 3. $ 1. 66 Spaghetti with meat sauce (can be done with ground turkey), multi-grain breadSmart Balance spread, grape juice, raw snow peasLunch 4. $ 1. 90Chicken breast (sandwich), multi-grain bread, romaine lettuce, mayonnaise, skim milk Lunch Apple 5. $ 2. 49 Rice, Black Beans, shrimp, banana, skim milk, raw broccoli or cauliflower lunch Court Cost week average is $ 2. 08. Many of these foods can do at home in bulk and packaged frozen portions. All these foods have between 500 to 600 calories, all of them are between 23 to 37 g protein, 16 g average of 26% fat or calories with little saturated fat and an average of 10. 5 g of fiber. These menu plans can be varied by the exchange of fruits, vegetables, beverages, and meats.You will notice that there is "Lunchables" here. No hot dogs, sausages, crisps, white bread, Cheetos, candy, cookies, soda, beef or pork. These are some of the typical foods that children love to be leading to obesity and a lifetime of illness. All we must do everything possible to stop the runaway epidemic of childhood obesity. 30 – 50% of children depending on age group are obese.
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