■ Milk: Stick to calcium-rich
skim, 1 percent or 2 percent
milk to keep saturated fat
■ 100% fruit juice: Juice is a
good source of vitamins, but
watch those portions. Limit
daily amount to 6 ounces for
1- to 6-year-olds and 12
ounces for 7- to 18-year-olds.
■ Bottled Water: At zero calories, water is a refreshing and
■ Soy Milk: Soy milk is naturally low in saturated fat and
cholesterol; look for calcium-fortified soy milk in fun flavors
like vanilla and chocolate.
■ Smoothies: Most smoothies are good sources of calcium, but some can be very
high in added sugar. Choose
an all-natural brand with the
least amount of added sugar.
■ Fruit kebabs: Make your
own by threading grapes,
strawberries and pineapple
chunks on wooden skewers.
■ Vegetable chips: Sweet
potato chips are surprisingly
nutritious. Most are made
with heart-healthy canola oil
and contain half a day’s worth
of vitamin A.
■ Veggies with dip: To make
life ultra-convenient, use
prepackaged celery sticks
with peanut butter and carrot
sticks with ranch dressing dip.
■ Fruit: Whether you pack
fresh, dried or canned fruit, it
all counts as a fruit serving.
■ Low-fat cheese sticks and
yogurt: To weave more bone-building calcium into the lunch-box, pack a fun-to-eat cheese
stick or an all-natural yogurt.
■ Popcorn and pretzels:
Popcorn is a whole grain, and
if you choose whole-wheat
pretzels you’ll also benefit
from extra fiber.
HERE ARE SOME more great sack lunch
ideas from the Meal Makeover Moms, as
well as suggestions for nutritious thirst
quenchers and sack-lunch sides.
Ham and Cheese
1/2 cup light cream cheese, softened
4 whole wheat flour tortillas
Old school: Tuna on a bulky roll, cheese puffs, (8-inch rounds)
lemonade. 1 large carrot, shredded (about 1 cup)
1/2 cup pre-shredded reduced-fat Cheddar cheese
New school: Carroty Salmon in a Pita Pocket, all- 4 ounces thinly sliced lean deli ham
natural cheese curls, fruit cup, 100% fruit juice. Honey mustard or barbecue sauce (optional)
Tip: For a healthy helping of omega- 3 fats, turn the Spread the cream cheese evenly over each of the
tide on tuna and try canned boneless, skinless tortillas. Layer each tortilla with carrots, Cheddar
salmon instead. cheese, and ham. Roll up tightly and slice into 3/4-inch
rounds. Pack with your choice of dipping sauce.
Makes 4 sandwiches.
in a Pita Pocket
Nutrition information per pinwheel:
250 calories; 9g fat (5g saturated); 690mg sodium;
One 6-ounce can boneless, skinless pink salmon, 34g carbohydrates; 4g fiber; 16g protein
drained and flaked
1 medium carrot, peeled and shredded 1 Old school: Turkey and cheese on white bread, (about /2 cup) 1/ fruit rollup, sports drink. 4 cup light mayonnaise
3 small whole wheat pita breads (4-inch rounds) , New school: Turkey All Wrapped Up, squeeze
sliced at the top to form an open pocket yogurt, melon balls and grapes, water.
6 lettuce leaves, washed and well dried Tip: Switch to a whole-wheat flour tortilla and
Combine the salmon, shredded carrot and may- add vegetables—salsa and avocado—for extra fiber
onnaise in a bowl and mix well. Line each pita pocket and nutrients.
with two lettuce leaves. Divide the filling in thirds and
scoop into each of the pita pockets, placing the filling
between the lettuce leaves.
Makes 3 pockets.
Nutrition information per pocket:
6 ounces thinly sliced roasted turkey
290 calories; 8g fat ( 3.5g saturated); 630mg
sodium; 45g carbohydrates; 5g fiber; 12g protein
1/2 cup shredded reduced-fat Mexican blend or
1/4 cup salsa
1/2 ripe avocado, peeled, pitted, and cut into
Old school: Ham & cheese on white, granola bar, thin slices
strawberry milk. 4 whole-wheat flour tortillas (8-inch rounds)
New school: Ham & Cheese Pinwheels, sliced Arrange the turkey, cheese, salsa, and avocado
apple, chocolate soy milk. down the center of each of the tortillas. Roll up
tightly and slice in half. To keep the avocado from
Tip: Create fun and easy wheels with lean deli ham, turning brown in the lunchbox, wrap the sandwich
colorful shredded carrots and cheese, light cream tightly in plastic wrap. Makes 4 wraps.
cheese, and whole wheat tortillas for extra fiber.
Nutrition information per wrap:
190 calories; 7g fat (2g saturated); 690mg sodium;