Send Your Kids Back to School with Lunches that Fuel Their Brains, Bodies

Common wisdom states that breakfast is the most important meal of the day, but without a healthy lunch, kids may run out of fuel a few hours before the school day ends. To prevent the inevitable afternoon energy slump, it’s essential to incorporate “brain foods” into your child’s lunchbox.

Here are a few suggestions for kid-friendly foods that get high marks in nutrition (and aren’t too time-consuming for mom or dad to prepare, even before that first cup of coffee):

Sunflower seed or soy butter sandwiches - Many schools have instituted peanut-free cafeterias to protect their students who have serious, life-threatening allergies, so the standard peanut butter and jelly sandwich is off the menu. A safe – and healthier - alternative is sunflower seed butter, which includes brain-boosting folate, vitamin E and selenium, or protein-packed soy butter. Spread on whole grain bread, whole grain crackers or – for extra points – onto apple slices. Apples contain quercitin, an antioxidant which may stem cognitive decline.

Roast beef on pita bread – Although maintaining a largely plant-based diet has countless health benefits, eating beef occasionally can help children to maintain healthy iron levels, important for moving oxygen throughout the body and to the brain. Fill a whole grain pita with low-sodium roast beef and a spicy spread of low-fat mayonnaise and horseradish (leave the horseradish out for less adventurous eaters). If greens won’t scare your child away, add a few baby spinach or arugula leaves.

Tuna wraps – For a bit of a twist on the typical tuna salad sandwich, layer a whole wheat tortilla wrap with canned tuna, low-fat ranch dressing, sliced avocado and shredded cheese. The tuna is a good source of Vitamin D and Omega-3 fatty acids, vital for brain health, and avocados improve blood flow, which enhances focus and concentration.

Green smoothies – They may look a little strange, but green smoothies are filling, and a great way to sneak in tons of energy-enhancing nutrients in one fell swoop. If made properly, kids can’t taste the veggies at all (seriously!) Tons of recipes are available online, but typical ingredients include a blend of iron-rich kale or spinach, low fat milk (other healthy substitutes are rice milk, soy milk or coconut milk) and any type of frozen fruit such as strawberries and blueberries, which are full of antioxidants, or bananas, which contain fiber and potassium. Low-fat or nonfat Greek yogurt adds an extra blast of protein and calcium. If prepared the night before and frozen, the smoothie will be perfectly chilled by lunchtime.

Trail mix – Make a big batch on your own with whatever healthy ingredients you have on hand. Smart choices include sunflower and pumpkin seeds – both associated with increased energy levels - dried fruit and some chocolate chips, to sweeten it and make your child feel like it’s more of a “real” snack.

Contributed by USA Karate & Fitness Official Training Center www.usakaratefitness.com

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