The 6 Worst Things to Pack in Your Child's Lunch

Related Content

• 20 Lunch Containers We Love
• Back-to-School Guide

Here are the worst offenders and their healthier alternatives

By Rosie Schwartz

Smart lunch selections supply a range of nutrients for growth and development while avoiding those that contribute to a host of ills including obesity, high blood pressure and diabetes – all on the upsurge in younger and younger age groups.

Here are some of the worst lunchbox offenders. Steer clear of these picks

The offender: High-sugar and/or high-sodium “meal kits” containing processed meats

Three mini-weiners with three mini-buns (refined flour) along with mustard, ketchup, a milkshake and potato chips are examples of what you can find in these meals. Sodium counts can climb to almost a staggering 1000 milligrams. As well, more and more research is pointing to the potential adverse effects of processed meat over time. It’s linked to an increased risk of diabetes and colon cancer.

Better option: A reusable bento box containing a selection of foods from at least three out of four food groups

The offender: Chocolate-nut spread sandwich

If your youngster’s school is nut-free, then you don’t have to worry about banning these chocolate-nuts spreads as a lunchtime entrée.  Many contain minimal amounts of protein and instead offer more sugar and fat than anything else.
 
Better option: Cubes of cheese, a few ounces of leftover chicken or even a hard-boiled egg along with whole-grain crackers or pitas

The offender: Fruit drinks

While the makers of some fruit drinks may now tout that their beverages contain less sugar than the previous versions or are packed with   vitamin C, these beverages offers very little real juice — not that kids need juice in any case.

Better option: Low-fat milk or water

The offender: Sugar-laden dried fruit products

Dried fruit is popular among kids as it definitely tastes like a sweet treat. But avoid those where the ingredient list reveals much more than fruit. If the first ingredient is sugar, skip it.

Better option: Plain dried fruit such as dried apricots and apples or fruit leather with no added sugar

The offender: Chocolate-covered granola bars

 
When you think of granola bars, you’re not alone if you picture wholesome oats. But when you read the ingredient list on certain offerings, while you may spy oats on the label, in some cases they’re way down — even after items like hydrogenated vegetable oil.
 
Better option: Granola bars with oats at the top of the ingredient list

The offender: Salt-laden savoury snack mixes

Some snack mixes tout that they’re baked or free of trans fat, but when you check out the nutrition facts box, you may be in for a surprise. While they may contain healthy fats, they may also supply more than half a child’s sodium requirement in just one serving.  

Better option: Homemade whole-grain cereal snack mix, whole grain pretzels or air- or oil-popped popcorn for old kids (as it’s a choking hazard for young children)

Rosie Schwartz is a Toronto-based consulting dietitian in private practice and is author of The Enlightened Eater's Whole Foods Guide: Harvest the Power of Phyto Foods (Viking Canada). You can find her on Twitter @rosieschwartz.