One thing is for sure, this upcoming school year has more question marks associated with it than ever. Just two weeks ago, school districts were still deciding if they would open their doors full time, go 100% virtual or adopt a hybrid schedule. For parents, students and teachers, this has been a logistical nightmare! Along with health concerns, there are worries about scheduling, child care and work/family balance. That is a lot to put on anyone's "plate." Now imagine adding lunch to that already full platter!
Whether your school is offering lunch, mandating packed lunches or sending your student home before noon, lunch will still remain a hot topic this year! As a parent, this is just another stressor added to your daily agenda. Having an adventurous three year old eater, (WAIT: before you stop reading in disgust, know that my second son has already shown signs of picky eating even at one year old!) packing lunches is not necessarily difficult. However, determining what goes in the lunch box is very time consuming, especially when making sure that it is full of the nutrients that his growing body (and IMMUNE SYSTEM) needs.
Let me start this by saying that there are certainly days where carbohydrates RULE the menu and proteins barely make a debut, but as a health coach, I have done my fair share of research on what my sons need to have in their diets in order to thrive. Sure, I "hide" their vegetables in their baked goods and cut up their fruit into fun shapes, but I do feel confident that when their heads hit their pillows at night they have gotten their fill of nutrients for the day. When it comes to getting in those nutrients, I have found it easiest to look at the numbers. This might come more natural to me as a math freak, but knowing that in a twelve to fourteen hour window my sons need to eat x amount of protein makes it easier for me to divide that amongst the plates that I fill for breakfast, lunch, dinner and snacks.
In order to determine those needs, I created two charts (seen below) that break down what moderately active girls and moderately active boys should strive to eat on a daily basis.
For a "moderately active" girl:
4-8 years old | 9-13 years old | 14-18 years old | |
Vegetables (Mom's Fist) | 3.5 portions | 4.5 portions | 6 portions |
Fruits (Mom's Cupped Hand) | 3 portions | 4 portions | 4.5 portions |
Proteins (Mom's Palm) | 2.5 portions | 3.5 portions | 4 portions |
Carbohydrates (Mom's Cupped Hand) | 4.5 portions | 5.5 portions | 6.5 portions |
| Healthy Fat (Mom's Thumb) | 2 portions | 2 portions | 2 portions |
For a "moderately active" boy:
4-8 years old | 9-13 years old | 14-18 years old | |
| Vegetables (Mom's Fist) | 3.5 portions | 5.5 portions | 7.5 portions |
| Fruits (Mom's Cupped Hand) | 3 portions | 4 portions | 6 portions |
| Proteins (Mom's Palm) | 2.5 portions | 4 portions | 5 portions |
| Carbohydrates (Mom's Cupped Hand) | 4.5 portions | 5.5 portions | 7.5 portions |
| Healthy Fat (Mom's Thumb) | 2 portions | 2 portions | 2 portions |
I can agree that those numbers can look and seem a bit daunting. Fear Not! I have created three simple lunch plans (catering more to the 4-8 year old crowd) that will get you well on your way to meeting your child's needs!
Lunch option #1 (1 protein, 1 carbohydrate, 1 healthy fat, 1 vegetables, 1 fruit)
(3) Mini turkey/chicken meatballs skewered with (1) pieces of bread (cubed)
(1) Mozzarella cheese stick
1 cup Cherry tomato
1/2 cup Peach slices
Lunch option #2 (1 protein, 2 carbohydrates, 1 healthy fat, 1 fruit, 1 vegetable)
A sandwich with (4) slices of turkey and hummus
1 cup Cucumbers
1/2 cup Mangoes
Lunch option #3 (1 protein, 1 carbohydrate, 1 vegetable, 1 fruit, 1 healthy fat)
Whole Wheat Pasta with:
1 cup Thawed vegetable blend
Pulled chicken
Italian Dressing
(1/2 Apple - on the side)
Interested to know more?! Keep an eye out for more recipes on Macaroni Kid and sign up for our FIRST EVER Virtual Nutrition Chat happening in late September 2020!
