Send your kids off to school this fall with a healthy start: Put more fiber in their lunchbox. No one seems to get enough fiber in their diet, and that goes for kids as well as adults. Here’s a list of great tips to help you include more fiber in any lunchbox (including the one you take to work):
• Use whole-grain breads, pita pockets, rolls or tortillas (used as wraps) for sandwiches.
• Substitute sliced banana, pear or dried fruit for jam in peanut butter sandwiches.
• Pack a small plastic bag of crunchy vegetables (baby carrots, cherry tomatoes, cucumber slices, etc).
• Add a container of fruit-and-vegetable combo salad such as carrot and raisin; Waldorf salad (chopped apple, cherry and raisins); homemade coleslaw (use pre-shredded cabbage and carrots); three-bean salad, etc. These can be all made with a small amount of low-fat mayonnaise (or half fat-free yogurt and half mayo).
• Add fresh spinach leaves, in addition to lettuce, into sandwiches. If you want to be more adventurous, try some slices of zucchini, yellow squash or cucumber.
• Spread a thin layer of peanut (or other nut) butter over celery sticks for a “side” dish.
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