Wondering What to Pack for School Lunches?
Here are 15 healthier brown-bag lunch options now available in your supermarket.
What to Pack for Lunch: Crunchy Foods
Snyder's Multi Grain Pretzel Sticks
Serving size: 30 grams (7 sticks)
Pluses: Each serving delivers 3 grams of fiber (2 grams more than
regular pretzels) and Snyder's uses canola oil (which is rich in the preferred
monounsaturated fats, and a good source of healthy plant omega-3 fatty acids).
Molasses is the added sweetener. And if you're going to add a sweetener,
molasses is one of the best choices because it contributes lots of flavor along
with vitamins and minerals.
Minuses: Unbleached wheat flour (not 100% whole wheat or whole grain)
is still the first ingredient.
Nutritional information per serving: 130 calories, 3 g protein, 22 g
carbohydrate, 2 g fat, 0 g saturated fat, 0 g trans fat, 3 g fiber, 180 mg
Pepperidge Farm Goldfish -- Made with Whole Grain
Serving size: 30 grams (about 55 pieces)
Pluses: Whole-grain wheat flour is the first ingredient. Each serving
has 2 grams of fiber.
Minuses: Each serving also contains 5 grams of total fat, and 1 gram
of saturated fat. But the fat mainly comes from cheddar cheese and vegetable
oils (canola, sunflower and/or soybean).
Nutritional information per serving: 140 calories, 4 g protein, 19 g
carbohydrate, 5 g fat, 1 g saturated fat, 0 g trans fat, 2 g fiber, 250 mg
Fruit Crisps (Cinnamon Apple)
(General Mills also makes a similar product, Fruit Crisps, in Cinnamon
Serving size: 14-gram individual pouch
Pluses: Most of this product is simply dried apples. Apple juice
concentrate is added as the sweetener, but the product contains 2% or less of
Minuses: Sodium sulfite is used as a preservative; some people may be
sensitive to this. And one pouch probably isn't going to be satisfying enough.
Most kids will probably want 2 pouches.
Nutritional information per serving:50 calories, 0 g protein, 13 g
carbohydrate (10 g sugar), 0 g fat, 0 g saturated fat, 0 g trans fat, 1 g
fiber, 75 mg sodium
100-Calorie Sun Chips Mini Bites
Serving size: 100-calorie pouch
Pluses: This product lists whole-wheat and whole-oat flour among its
first five ingredients. It contains less fat than most "light" potato
chip options. And of the 4.5 grams of total fat it contains per serving, 2.5
grams are the preferable monounsaturated fat.
Minuses: This product doesn't contain enough whole grains to give it
more than 1 gram of fiber per serving.
per serving: 100 calories, 2 g protein,
12 g carbohydrate, 4.5 g fat, 0.5 g saturated fat, 0 g trans fat, 1 g fiber,
110 mg sodium.
What to Pack for Lunch: Sweet Foods
Motts Healthy Harvest -- No Sugar Added
(Comes in Blueberry Delight and Country Berry flavors.)