Before making a lunch, parents may need a reminder of their child’s daily nutrition needs. According to the American Medical Association, children between 6 and 10 years old require about 1,800 to 2,400 calories a day. Broken down by food group, this should include two cups of low-fat milk, two servings of meat or a meat alternative, such as tofu, six servings of whole-grain pastas, cereals and breads, and at least five servings of fruits and vegetables.
Nutritional needs rise as the child ages. So girls entering puberty, between 10 and 12 years old, need between 2,000 and 2,600 calories a day, while boys over age 12 need about 2,300 to 2,900 calories a day. This should translate into two to three cups of low-fat or skim milk, two to three servings of meat or a meat alternative, 11 servings of whole-grain breads, cereals or pastas and at least five servings of fruits and vegetables.
What’s for lunch?
In order to pack a lunch with the most nutritional punch, Moloo says that parents should focus on high-protein foods, which are particularly crucial to the body during periods of growth. Lunch should also be rich in complex carbohydrate foods such as whole-grain breads, because the body breaks them down more slowly and helps sustain energy.
The easiest way to create healthy and appealing lunch five days a week, Moloo says, is for parents and children to create a list of favorite foods by group. For example, they can make a list of favorite breads such as pita and tortillas or their favorite fruit and vegetables such as dried fruits and even cooked peas served cold.
"What seems to work really well is to have children have some ownership, and then they can mix and match from the lists," says Moloo. "It’s a nice, creative way to get children involved."
