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Processed, conveniently packaged kid-friendly foods are loaded with sugar, salt, unhealthy fats and chemical By Shamona Harnett, Winnipeg Free Press, Tuesday, September 7, 2010

 

JUST about every weekday morning during the school year you fret over what to pack in your kids’ lunch box. You need them to be happy enough with their lunch to eat it. And of course, you need the meal to be nutritious enough to sustain them through a day of learning.

 

With the school bell about to ring on the 2010-11 school year, you need to study up on your game plan.

 

If you're like many time-strapped Canadian parents, you probably reach for a few store-bought, packaged items you know your students loves. But are these convenient lunch box staples really good nutrition?

 

Here are my picks for some of the worst lunch box offenders.

 

Guilty of sending your kid to school with these pre-packaged foods? Learn why they get failing grades and how to you can revamp them so they earn an A+.  

 

Lunchables Definition: These Oscar Mayer pop culture favourites are really ready-to-eat meals in compartmentalized boxes. They come in several varieties. Kids love them because of their alluring advertising and fun packaging. They often contain crackers, processed meat, juice and dessert. Report-card comments: The Turkey and Cheddar Cracker Combo is one variety of Lunchable and a typical one. Glance at the ingredient list and you'll see a long list of chemicals. "Pasteurized prepared cheese product" is what's passed off as cheddar; "smoke flavour" is a substance added to the cold cuts to give them a smoky taste; and partially hydrogenated cottonseed oil is fat of the worst kind -- trans fat. (That's the kind that raises bad cholesterol, lowers good cholesterol and, as some studies show, even harms the brain). To make matters worse, this lunch contains almost seven teaspoons of sugar and 33 per cent of an adult's sodium/salt limit. Finally, the whole meal contains a measly three grams of fibre -- making it a food that could contribute to your child's constipation A+ makeover: To duplicate a Lunchable, fill a sectioned food storage container with cut up cubes of homemade grilled chicken, whole-grain crackers, sliced carrot sticks and fruit. Your kids will love the handy packaging and bite-sized goodies. Plus, the meal will give them the added benefit of fibre, vitamins and lean protein as well as a lower salt and sugar content. Avoid cold cuts when possible. Even lean cold cuts are highly processed, highly salted and preserved with chemicals that give them a longer shelf life. Juice boxes

 

 

 

Definition: Handy little boxes of juice that come with a straw.

 

Report-card comments: Juice boxes -- and juice, in general -- are not the best beverages for kids, mainly because of its high sugar content. Yes, even unsweetened juice is loaded with natural sugar, which has the same effect on the body as added sugar. Consider that one cup of unsweetened apple or grape juice contains the same or more sugar as a can of pop. As well, juice contains no fibre, so its sugar is absorbed into the blood quickly. This can lead to insulin spikes and hunger. Take note that the added 120 or so calories that come from a cup of juice don't contribute to a feeling of fullness. These calories can add up fast and lead to weight gain.

 

A+ makeover: Pack water for a zero-calorie, zero-sugar sugar thirst-quencher. Or try water flavoured with a drop of juice. Milk is also a nutritious, filling option.

 

 

 

Granola bars Definition: Wrapped, portable bars made with granola and other ingredients such as nuts, honey, dried fruit. Considered by many to be a health food.

 

Report-card comments: Unless your child has just run around breathlessly for an hour straight, most granola bars contain too much fast-acting sugar, as much as some chocolate bars. Consider that Nature Valley Crunch Granola Bar with the oats and honey flavour contains a triple sugar-punch -- honey, sugar and brown-sugar syrup. A serving of the product contains 12 g of sugar. Also contains 2 g of fibre, which is better than none, but not a really impressive amount.

 

A+ makeover: Look for bars with less sugar and more fibre. Better yet, make your own granola bars with minimal sugar and extra fibre-boosting ingredients, such as whole-grain flours and seeds. Canned pasta Definition: Noodles in a can with tomato sauce and sometimes meat. Some brands offer noodles shaped like letters, animals and even cartoon characters. It is a Thermos favourite. Report-card comments: Why serve your child a meal that can sit on the pantry shelf for years? Not only is the texture of canned pasta sauce soft and mushy, many brands -- including the iconic Chef Boyardee -- are spiked with glucose, fructose and monosodium glutomate (MSG), a flavour-boosting crystalline powder linked to neurological damage. As well, most varieties of canned noodles contain white pasta, which contains little to no fibre. A+ makeover: Make pasta and sauce at home using whole-grain pasta, which is loaded with fibre. It should be cooked until it's al dente, or with a slight firmness. (Not only is this more tasty, it creates pasta with a lower glycemic index, meaning its sugars don't enter the blood quite as quickly as its overcooked counterpart). Make a quick sauce by sautéing garlic and adding canned crushed tomatoes. Let simmer with herbs. Add grilled chicken if desired.  

 

Want to learn how you can pack a NUTRTIOUS lunch?  Find out THIS WEEK Thursday September 9^th at 6PM during our Nutrition Workshop