Heading back to school also means heading back to the lunchroom.  You've shopped for the class supplies, but what about the lunch box items?

Lunch time can be pretty unhealthy if we don't make smart choices and the same is true for the choices we make for the children.  Andrea Manley, a registered dietician for St. Joseph’s/Candler, met me at Publix to talk about tips for packing a healthy lunch for the kids.

Lunchables, the prepackaged lunches are a popular choice for many who are quick on the go. “What do you think about a Lunchable?” I ask Manley.
“I think they're probably not the best choice.  They're okay, but they're usually higher in saturated fat and a little bit higher in fat, a little bit higher in sodium.  Also, these aren't the best choices to make for healthy, healthy lunches for kids.”

So, what would be better?  Manley says a lower fat lunch meat with whole wheat bread is better.  She suggests Healthy Choice lunch meat; turkey, chicken breast and ham.  She says fish is great, but that it’s best to say away from salami and bologna. 

The kids will need something to wash down the sandwich, so we head to the juice isle to figure out what’s best when it comes to the beverage.  Manley says something with added vitamins like Juicy Juice is good.  She says anything that’s 100% juice or with Vitamin C.  She says sodas and other high calorie, non-vitamin drinks should be avoided.

A child’s lunch wouldn’t be complete without a snack.  Some are better than others. 
“There is no perfect option, but it's better it's healthier to chose something maybe like the 100 calorie packs, which are pretty much saturated fat free, the Snackwell packs, Fig Newtons, which are now made with whole grain, rather than your Ritz cheese and crackers, Nutter Butters which are higher in saturated fat and overall fat.

"Instead of a brownie as a sweet treat, Andrea, what should we choose?" I ask.
"Well, definitely look into your produce isle because there's many different options such as apples and oranges with added with extra vitamins and minerals that children need for growing.”

Manley has a few more tips; substitute pudding for yogurt and regular chips for baked ones.  She says if your child buys lunch, you should tell them to avoid the pizza, french fries and chicken nuggets and to opt for salads, fruits and sandwiches made with whole wheat bread.

 Best Food Choices

American Dietetic Association Suggestions

What Kids Should Eat In A Day