Page 62 - Harnett Life Fall 2021

Building a Healthy Lunch Box

By Joanna Rogers, Youth EFNEP Assistant

When our everyday lives get busy with work, school, and home a sense of ease for children with food allergies. Here are a few
life, making great food choices sometimes gets put on the back great tips to help you get the most out of your everyday lunch
burner. Some mornings are hectic, rushing to get ready and out and build a food group packed lunch:
the door on time. Our bodies need six key nutrients in order to • Go for the whole grain; remember grains are a great source
stay healthy: carbohydrates, water, protein, (healthy) fats, vita- of fiber.
mins, and minerals. Without these essential key nutrients, our • Go lean with protein. Choose between sliced ham, sliced
bodies begin to slow down and become sluggish. Most conve- turkey, roast beef, or chicken breast.
nience foods are loaded with sodium, sugar, and other nones- • Choose low-fat dairy, such as baby Swiss cheese, American
sentials for our bodies. These ingredients often lead to health cheese, and Provolone cheese, just to name a few.
problems such as high blood pressure, diabetes, and obesity. • Try a rainbow of fresh vegetables. Remember to wash all
fresh produce before eating.
In the 4-H Expanded Food and Nutrition Education Program • Fresh fruits are a great side to help get vitamins and minerals,
(EFNEP), we teach our youth participants the importance of just like vegetables.
reading food nutrition labels. They learn how to read and un-
derstand each section on the labels and the importance of pick- Second, create weekly or monthly menus. This will help save
ing foods full of nutrients they need. According to MyPlate, we money on unnecessary buys when grocery shopping. Also,
need to eat the following amount of each food group daily: 2 look for which fruits and vegetables are in season; sometimes
cups of fruits, 2½ cups of vegetables, 5½ ounces of protein, 3 you can find in-season fruits and vegetables on sale. Designate
cups of dairy, and 6 ounces of grains. an area in the cabinet for non-perishable lunch side options to
be placed in a basket. In your refrigerator, make an area for all
Using MyPlate as a reference will help make sure you are get- cold food options to be placed. I have personally found prep-
ting the recommended number of vegetables, fruits, protein, ping certain items such as fruits, vegetables, and even some
dairy, and grains in their lunch. First, create a go-to lunch plan- chips in storage bags can make a great grab-and-go option.
ning guide. Use this an opportunity to talk about incorporat- Having these areas and items ready to go can help on those
ing healthy options with your family and how you can get the hectic mornings.
most out of your lunches. Creating lunch plans also gives you

Page 62 Harnett Life ~ Fall 2021