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Building a Four Star Lunch Box
Kathy Feld Berkowitz, a Registered Dietitian and Certified Diabetes Educator in private practice in Chappaqua, NY, offers the following information for parents of children who take their lunch to school.
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• Remember the rule of 12. Kids might have to try something 12 or more times before they like it.


• Try gradual change. For instance, try just replacing potato chips with carrot sticks.


• Beware of items labeled “healthy” or “natural.” Always read the label for calories, fat, trans fat and sodium.


• Be a role model. If you’re eating high fiber, low fat, healthy meals, your kids are more likely to do the same.


• Don’t make it a war. Meals are part of parenting. Choose your battles.


 


bidi-font-weight: normal">One Star


Bologna with Mayonnaise on White Bread


Potato Chips


Chewy Fruit Snacks


Chocolate Sandwich Cookies


Fruit Drink Box




idi-font-weight: normal">Nutrition Information


Calories 827


Fat 35


Trans Fat 5.5


Sodium 1359


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idi-font-weight: normal">Two Star


Turkey Bologna on High Fiber White Bread, no Mayo


Fat-Free Potato Chips


Granola Bar


Low Fat/Low Calorie Cookies


Apple Juice


Nutrition Information


Calories 698


Fat 16


Trans Fat .5


Sodium 1454


 




Three Star


Turkey Sandwich on Whole Wheat Bread


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Salsa with Tortilla Chips


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Banana


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Graham Crackers


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Orange Juice


Nutrition Information


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Calories 658


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Fat 12


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Trans Fat .5


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Sodium 940


 


Four Star


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Hummus with Whole Wheat Pita


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Whole Wheat Pretzels


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Carrots


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Raisins


FONT-SIZE: 10pt; FONT-FAMILY: Verdana">Low Fat Milk


Nutrition Information




Calories 637


Fat 11


Trans Fat 0


Sodium 675


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