What Should a Packed Lunch Consist Of?

Creating a nutritious packed lunch is a fun and practical way to ensure you or your child is getting all the necessary nutrients throughout the day.

My usual lunch consists of a peanut butter sandwich, a glass of milk, a piece of fruit, and sometimes a dessert like Chef Boyardee shells in a thermos. Sometimes, I even pack a pair of shoes and a spare tire for a more humorous twist! However, my real interest lies in ensuring that our lunch contains the right balance of essential nutrients.

However, not all packed lunches are created equal. Sometimes, teachers and schools dictate what we can and cannot pack. For example, chips, cookies, or even entire lunches have been thrown out due to supposed health reasons. This is unacceptable and a clear violation of children's rights. Teachers and schools need to respect the integrity of a child's packed lunch. If a teacher or administrator takes away a portion or the entire lunch, they should be severely reprimanded and fined.

Nutritional Content of a Packed Lunch

Most nutritionists recommend including a balanced meal that includes the following:

Protein: Rich in amino acids, this food group is essential for muscle growth and repair. It can come from lean meats, plant-based proteins such as peanut butter or other tree nuts, the combination of beans and rice or tortillas, and whole grains like whole wheat or rye.

Complex Carbohydrates (Carbohydrates): These provide energy to the body. Think of items like whole grain breads, fruits, and vegetables.

Fats: Monounsaturated or polyunsaturated fats are vital for optimal health. This includes foods like corn oil and extra virgin olive oil (EVOO). It's important to include a small amount of healthy fats in your diet.

Fruits and Vegetables in a Rainbow of Colors: A variety of colors ensures a wide range of vitamins and minerals. No single food can provide all the necessary nutrients, so it's essential to eat a diverse range of foods.

Dairy Products: Milk, cheese, eggs, and yogurt are rich in calcium and vitamin D, which support strong bones and overall health.

Old-Fashioned Four Basic Food Groups

The old-fashioned Four Basic Food Groups can guide us in creating a balanced packed lunch. Here's a structured breakdown:

Lean Proteins: This can include meats, fish, eggs, and plant-based proteins such as peanut butter, nuts, beans, and rice or tortillas, and whole grains like whole wheat or rye. Veggies and Fruits: Aim for a variety of colors to maximize nutrient intake. Ensure a mix of fruits and vegetables to cover the necessary vitamins and minerals. Dairy Products: Items such as milk, cheese, and yogurt are rich in calcium and vitamin D. Healthy Fats: Include a small amount of monounsaturated or polyunsaturated fats like olive oil or corn oil.

Why Avoid Trans Fats?

It's crucial to avoid or strictly limit saturated fats that are solid at room temperature and liquid when heated, as these can have negative health impacts. Opt for healthier alternatives, such as nuts, seeds, and olive oil, to maintain a balanced and nutritious diet.

Therefore, when packing a lunch, focus on a balanced combination of these essential food groups to ensure you're getting the necessary nutrients for optimal health and energy throughout the day.

Conclusion

A balanced packed lunch is a simple yet powerful way to ensure you're getting all the necessary nutrients for a healthy day. By including the right combination of proteins, carbohydrates, healthy fats, fruits, vegetables, and dairy products, you can create a nutritious and satisfying meal.

Remember, the quality of your packed lunch matters, and it's important to advocate for the respect and integrity of these meals. Engage with your school and teachers to ensure that packed lunches are not only allowed but also encouraged as an essential part of a balanced diet.