Making the Grade on School Lunches

I love being a health coach, functional nutritionist and licensed brain health trainer AND I also LOVE being a classroom teacher! I am a credentialed teacher for grades kindergarten through grade 8! So this Spring, I am working in a local K-8 school, to share my joy of learning, as a substitute teacher. I am having a blast in the classroom during my big Spring adventure.

While teaching, I take note of what foods are being packed at home for children and what is served in school lunches. Daily, I see many delicious, nutritious lunches. Items include: fresh fruit (berries, grapes, orange, apple slices, cherries and watermelon), fresh vegetables (baby tomatoes, celery, carrot, cucumber), natural yogurt cups, thermos meals of homemade foods like and rice with egg, soft tacos, sandwiches, and warm dishes like pasta and soup. I see water bottles filled with fresh cold, iced water. Wow! These lunches are incredible!

Sadly, I also see less nutritious lunches. I teach children who eat an Oscar Mayer Lunchable daily (highly processed meats, cheeses and crackers, a drink pouch and a small candy bar). I also see students eating processed cookies,cupcakes, candy, large bags of chips, and sugary drinks like Capri Sun.  Even some home-packed lunches lack natural, whole food. 

School-provided lunches include a choice of chips, sugary treats OR a half cup of sliced fruit, and a main dish. The main food normally includes bread or pasta, with cheese, sauce or meat. Most lunches do not provide enough fresh fruit, veggies or fiber. At least half of the students do not bring a thermos of water daily. If you want to know more about your child's school lunch program, just ask to see the monthly menu.

More worrisome is that some preteens and teens do not eat lunch at all. They have a small snack at best, and that usually consists of a bag of chips. Whether the kids are concerned about their weight, or their parents are counting on the kid to pack their own lunch, or there is no money in their lunch account, these tweens are hangry by about 11:00 am and run on an empty stomach throughout the afternoon.

Here is what I have been noticing. The children who regularly eat whole, real food lunches with fresh fruit, veggies, and homemade balanced meals, and drink plenty of water have abundant energy and a positive attitude after lunch. Most of these children’s school performances and emotions/behaviors are even throughout the day. These kids also seemed to come to school with a large thermos full of iced water that they drink throughout the day. It is apparent that an adult is regularly planning ahead for these kids and preparing the nutritious foods and drinks they need throughout their school day.

Can you guess what else I see? The majority of children that eat mostly processed foods perform less effectively in the classroom. These tend to be the impulsive students with poor behavior, who are disruptive and have emotional upsets, and who lack self-control in the learning environment. These are the same students who are struggling to pay attention, and often become lethargic after lunchtime, instead of more energized. A few of these kids routinely melt down with temper tantrums, anger issues, and are less caring towards the other students after lunch. In short, these students become tired and agitated, less attentive, and more impulsive towards the end of the day. Even when a child is very intelligent, a poor eating routine can dampen their school performance.

While mine was not a scientific study, it has been an eye-opening demonstration of how we are what we eat. I share this to encourage parents and schools to provide your children with a robust and healthy school lunch, because a nutritious lunch does have an observable impact on a kid’s performance and behavior at school. Food matters, and kids depend on you to provide what’s best for them. 

Feeding your kids right is a worthy challenge!  It is up to you to give our kids tools for success. Nutritious food can be considered a tool for children. Kids don’t know much about nutrition, so it is up to parents and caregivers to understand your children’s nutritional needs, and to teach them to choose healthy options.

So now, as a busy parent or caretaker, how can you  improve your child’s lunch without too much added time or money? Think simple. A whole food diet (food without many extra ingredients or chemicals) is best. ARE YOU MAKING THE GRADE when it comes to your child's school lunches? Here's a quick guide to prepping amazing meals for your kiddos.

To prep for the week:

1-Choose fresh fruit and vegetables,wash, cut and pack into small containers or bags. 

2- Choose granola, nuts, seeds, jerky, natural yogurt, boiled eggs, and other healthy snacks.

3-Make a bit more food at dinner, and reheat in the morning and put into a thermos.

 (OR make a sandwich or tortilla with protein (beans, meat, tofu), cheese, veggies).

4- Include a healthy treat  to add fun to the lunch- ask your child for help!

5- Fill large water thermos with water and ice. Children need at least 64 of water daily. Chronic dehydration is common for many school age children!

Include protein, healthy fats, fiber, fresh fruit and vegetables, and plenty of water.

*Avoid processed foods, snacks, and drinks that are high in sugar, fats and salt ,while being low in vitamins and minerals. If in doubt, look at the ingredients. If there are chemical ingredients you can’t pronounce, don’t feed it to your child.

This is a brief lunch-making guide for parents and schools. Kids are counting on us to put nutritious choices within arms length. We can do this for our children.

If you need help creating a menu for school lunches, or have additional questions, contact me. I am glad to help you get started on this worthy goal. I'd love to hear from you!

Fresh fruit, vegetables, nuts, grains and protein