How to Build Healthy Brown Bag Lunches for Your Kids

In spite of our western culture of indulgence, more and more individuals are turning to a more healthy lifestyle. They start exercising regularly and eat nutritious foods. Schools and pediatricians are also encouraging the same changes in children, especially as childhood obesity and early onset diabetes become increasingly prevalent. According to a study in Academic Pediatrics coming out of Wake Forest University Baptist Medical Center, rates of severe childhood obesity have tripled over the last two and a half decades. That's certainly a statistic that will make anyone sit up and take note.

Unfortunately, many parents may not know how to incorporate more nutritious foods into their child's diet. They also might argue that it's too hard or more expensive than their budget allows for. While those are reasonable concerns, it is actual quite simple to create a healthier diet for your child, and it usually does not cost more than the groceries you are already purchasing.

Swap It Out

Let's take a look at a classic brown bag lunch, peanut butter and jelly. I have yet to meet an American who does not know how to slap some peanut butter and jam on two slices of bread in more than a few minutes. This sandwich is very nutritious, but some versions can be healthier than others. It's a matter of making simple substitutions to get the most nutrition mileage from this lunchtime meal.

White bread is fluffy, aromatic, and absolutely delicious. It also does not do much to feed the body. It's made of refined carbohydrates that quickly spike the blood sugar and then sent it rocketing downward, leaving a person hungry in a short amount of time. The carbs are not the problem. In fact, as many people are surprised to discover, our bodies need carbohydrates. More specifically, however, our bodies need complex carbohydrates. It takes longer for the body to break these down, and they often contain more fiber and protein. The result is that we feel more full and more energized for longer amount of time. Simply using bread made from whole grains will provide you with these benefits, not to mention decreased risk of heart disease, cancer, and diabetes. Look for loaves marked "100% whole grain" on the label.

Once you have your hearty bread picked out, it's time to address this brown bag lunch sandwich's insides, starting with the meat of the meal -- the peanut butter. Peanut butter is very good for you. It's packed with protein, which gives you that stick-to-your-ribs kind of feeling. However, some nut butters are better than the standard Skippy or Jif brands that crowd the shelves of most supermarkets. While those brands are not necessarily bad, they do have more trans fats than other options. Try all-natural peanut butters instead, or experiment with almond butter. Almond butter has just about the same amount of calories, fat, and protein as peanut butter, but it has more fiber, calcium, and Vitamin E than peanut butter.

For the jam, there are a number of options. You can try sugar-free jellies, which boast lower calories and sugar content, but also contain the chemical sweetener aspartame. The supermarket jelly aisle also offers all-natural spreads which often do not contain any sugars outside of those that are already present in the fruit. Honey provides the same benefits and yield perhaps an even more wonderful sweetness. Fruit butters seem to have less calories, but are no less sugary, and comprise yet another choice. However, my philosophy is -- just go for it. If your child likes jelly, put their favorite kind on the sandwich, but remember to stick with the serving size.

Sandwich For One, Please

Once you have your brown bag sandwich's ingredients collected, you can make your child a powerhouse of a lunch. Pay careful attention to the serving sizes, though. A single serving of peanut butter is two tablespoons, and a serving of jelly usually runs about a teaspoon. Mindless spreading could lead to an overload of these ingredients.

On the Side

Now that your child's super-nutritious peanut butter and jelly sandwich is assembled and tucked safely into its brown bag, it's time to think about side dishes. The sandwich provides great fiber and protein, but does not contain any fruit or vegetables. The Food and Drug Administration recommends that the average individual get at least five cups of fresh produce every day. Fruit and veggies are very fibrous, and yield a wonderful array of vitamins that the body needs. So with your child's brown bag lunch, why not throw a handful of baby carrots or some broccoli in a plastic baggie for him to munch on the side? A crunchy apple is another good option, and requires no added packing materials. If your child is not a fan of produce, you can include some dried fruit like raisins. Again, however, watch the serving sizes because dried fruit is high in calories and sugar.

Of course, every lunch needs a sweet ending. Really! It's fine to include some cookies or a piece of candy but, just as with the dried fruit, please be careful with the serving sizes. Your child does not need five cookies -- two is more appropriate. Also, you can make healthier treat choices and pack oatmeal cookies to provide some more whole grains. Remember, everything in moderation.

Bulk Up

If your head is spinning and you wonder what the financial cost of these simple changes might be, take a deep breath. You can find great deals on all-natural products in the newspaper or online. My favorite solution, however, is to go bulk. Purchasing a membership to bulk store like Costco or Sam's Club might seem a little over the top at first, but it's worth it. You will be able to product three to four times as much food for the same price or less at bulk stores than at regular grocery stores. Plus, you can earn monetary rewards every time you shop at Costco, which is money in the bank for you. Check out a local bulk store, and even request a tour before joining up to learn more about that particular location.

As you can see, making a nutritious brown bag lunch for you child is easier than it may at first appear. Simple substitutions yield more bang for the buck in the nutrition department without compromising on taste. Sticking with serving sizes helps ensure that your child gets enough calories in her lunch without eating too much. Sides can add flavor, fun, and essential vitamins, rounding out the meal, and shopping bulk-style means that you won't break the bank to eat nutritiously.