After a beautiful Maine summer, the kids have gone back to school. Since my son likes to buy lunch only when it is pizza or Italian sandwiches, we pack many lunches over the course of the year. Hoping to avoid a lunchbox rut, I searched the Internet for some inspiration.
My primary goal is to make healthy lunches. A wonderful resource for healthy eating is the Healthy Eating Pyramid built by the department of nutrition faculty at the Harvard School of Public Health. The pyramid, built in 2008, has a foundation built on daily exercise and weight control.
The new pyramid encourages people to eat more whole grains and vegetables, and less red meat. A great way to make a healthy sandwich is to start with 100 percent whole wheat bread. When shopping for bread, I find it helpful to check out the ingredient list. Some wheat breads contain high fructose corn syrup or sugar. I look for breads with at least 3 grams of fiber per slice.
If your child likes cold cuts, look for ones without nitrates. Nitrates, used as a preservative, have been linked to various cancers. To serve less meat, try bean spreads like hummus or a white bean spread. If your child likes peanut butter and jelly, try different kinds of nut butters, like almond or cashew. Before you put any nuts in a lunchbox, however, make sure there are no children at school who may be allergic to nuts.
Besides a sandwich, a healthy lunch should include fruits and vegetables. If your child wants a juice box, make sure it is 100 percent juice.
And remember that moderation is important. I usually put either a serving of baked potato chips or two small cookies in my son’s lunchbox.
Making a lunch for your child can also give you a way to connect with him/her. Slip a note with encouraging words into the lunchbox. We save old greeting cards and recycle them. I cut out a favorite picture and then write a note on the back.
White bean hummus
Ingredients
1 16-ounce can Great Northern beans or cannellini beans, drained and rinsed
2 tablespoons tahini (sesame paste)
1 garlic clove, optional
Juice of 1/2 lemon
1/2 teaspoon ground cumin
Salt and freshly ground pepper, to taste
Paprika for topping, optional
Method
Combine beans, tahini, garlic, lemon juice and cumin plus 1/4 cup water in a food processor. Process until smoothly blended. Stop and scrape the sides, if needed. The mixture should have the consistency of a thick dip; but if it’s too thick, add a small amount of water. Taste the dip, and while it’s still in the processor, season with salt and pepper, then pulse on and off to mix. Transfer to a serving bowl. Sprinkle on a little paprika, if desired.
From “The Vegetarian Family Cookbook,” by Nava Atlas
Link to Healthy Eating Pyramid:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
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