|
Acknowledgements |
5 |
|
A Note to Our Readers |
6 |
|
Introduction |
7 |
|
From the Lunchbox to the Landfill |
9 |
|
Childhood Obesity |
11 |
|
Nutrition: What Kids Need |
13 |
|
Eating Smart |
15 |
|
Eat a Variety of Fresh Vegetables and Fruits Daily |
16 |
|
Limit Processed Foods |
16 |
|
Limit Fats |
18 |
|
Limit Sweets |
20 |
|
Limit Sodium |
22 |
|
Eat a Variety of High-fiber Foods |
22 |
|
Emphasize Plant-based Foods |
23 |
|
Drink Plenty of Water |
26 |
|
Avoid Overeating |
26 |
|
Buy Certified Organic and Locally Grown Produce |
26 |
|
Transitioning to a Smart Lunch |
29 |
|
Educating Your Family |
29 |
|
Smart Shopping |
30 |
|
Stocking your Kitchen with Smart Choices |
32 |
|
Reading Food Labels |
33 |
|
A Closer Look at Some Popular Lunch Items |
35 |
|
Commonly Used Food Additives |
42 |
|
Strategies for Transitioning the Picky Eater |
44 |
|
Becoming Nutritionally Savvy |
47 |
|
Making the Most of your Laptop Lunch |
48 |
|
Nutritional Balance |
49 |
|
Attractive Colors |
49 |
|
Appealing Textures |
49 |
|
Pleasing Shapes |
49 |
|
Manageable Sizes |
50 |
|
Dips, Dressings, and Condiments |
50 |
|
Seasonal Specialties |
51 |
|
Temperature Control |
51 |
|
Wacky Wednesdays and Funny Fridays |
51 |
|
Wholesome Lunch Choices |
51 |
|
Smart Lunch Menus |
56 |
|
Using Leftovers |
60 |
|
Healthy Recipes |
61 |
|
SANDWICH FILLINGS |
61 |
|
VEGETARIAN MAIN DISHES |
62 |
|
Mini Whole-Wheat Pizza Rounds |
62 |
|
Quesadilla with Attitude |
64 |
|
Rainbow Rice |
64 |
|
SIDE DISHES |
65 |
|
Potato Pancakes |
65 |
|
Asian Pasta Salad |
66 |
|
Cold Pasta with Peanut Butter Dressing |
67 |
|
Garden Party Pasta Salad |
68 |
|
Vegetable Stir-Fry |
69 |
|
Polenta Squares |
70 |
|
Garlic Toast |
70 |
|
Rice Triangles |
71 |
|
Cucumber Cups |
72 |
|
Cucumber Chains |
72 |
|
DESSERTS AND SPECIAL TREATS |
73 |
|
Fruit Triangle Treats |
73 |
|
Oatmeal Bars |
74 |
|
Trail Mix |
74 |
|
Banana Rice Pudding |
75 |
|
Waste-Free Lunch Programs |
76 |
|
Other Waste-Saving Ideas |
77 |
|
Resources for Children and Teens |
78 |
|
Cookbooks for Nutritious Eating |
79 |
|
Appendix 1: Family Discussion Worksheet |
80 |
|
Appendix 2: The Star Incentive Program |
83 |
|
The Star Incentive Calendar |
84 |
|
Appendix 3: The HealthPoint System |
85 |
|
The HealthPoint Chart |
86 |
|
Appendix 4: Quick Reference Lunch Ideas |
87 |
|
Selected Bibliography |
89 |
|
Index |
92 |
|
Order form |
96 |
