A Week of Perfectly Packed Lunch Boxes
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PB&J…again? After the momentum of the first weeks of school fades, most parents find themselves falling into lunch ruts. "I notice that I'll start packing the same sandwich over and over again, just out of habit, and my son will start eating less and less of it," says Jennifer, whose 9-year-old son was diagnosed with type 1 diabetes two years ago. "I need to get more creative -- but I work forty hours a week, and I really don't have the time." Well, never fear: Christy Shatlock, a registered dietitian who has worked with children with type 1 diabetes, has designed five hearty but healthy lunches that are simple to make, easy to transport, and impossible for kids to resist.
Monday: Ham and Cheese
Sandwich:
2 slices 100% whole-wheat bread
3 1-ounce slices low-sodium ham
1 1-ounce slice 2% cheese
Snack:
1 cup raw carrot sticks
Dessert:
Dannon Light and Fit® strawberry banana nonfat yogurt
Drink:
1 bottle of water
Nutrition Facts:
Serving size: 1 full meal
Carbohydrate exchanges: 3
Starch exchanges: 2
Dairy exchanges: 1
Calories 435
Calories from fat 100
Total fat 11 g
Saturated fat 5 g
Trans fat 0 g
Cholesterol 45 mg
Sodium 1,210 mg
Total carbohydrate 46 g
Dietary fiber 7 g
Sugars 16 g
Protein 33 g
Tuesday: Chicken Salad
Chicken salad:
1 2.5-ounce can chicken chunks, drained
1 tablespoon chopped celery
1 tablespoon low-fat mayonnaise
2 tablespoons sweet pickles, chopped
Top with:
15 Kashi TLC Original 7 Grain® Snack Crackers
Snack:
½ large celery stalk
2½ teaspoons creamy peanut butter
1¼ teaspoons raisins
Drink:
1 cup 1% milk
Nutrition Facts:
Serving size: 1 full meal
Carbohydrate exchanges: 3
Dairy exchanges: 1
Starch exchanges: 1
Fruit exchanges: 1
Calories 420
Calories from fat 135
Total fat 16 g
Saturated fat 3 g
Trans fat 0 g
Cholesterol 50 mg
Sodium 815 mg
Total carbohydrate 47 g
Dietary fiber 4 g
Sugars 22.5 g
Protein 31 g
Wednesday: Peanut Butter and Bananas
Sandwich:
2 tablespoons creamy peanut butter
½ medium banana, sliced
1 100% whole-wheat English muffin, split
Snack:
2 light string cheese sticks
Dessert:
1 Sugar-Free Jell-O® cup
Drink:
1 bottle of water
Nutrition Facts:
Serving size: 1 full meal
Carbohydrate exchanges: 3
Starch exchanges: 2
Fruit exchanges: 1
Calories 470
Calories from fat 200
Total fat 22 g
Saturated fat 6 g
Trans fat 0 g
Cholesterol 20 mg
Sodium 730 mg
Total carbohydrate 44 g
Dietary fiber 6.5 g
Sugars 11 g
Protein 25 g
Thursday: Turkey Wrap
Wrap:
3 ounces sliced, skinless turkey breast
1 tablespoon grated parmesan cheese
1 tablespoon low-fat mayonnaise
½ cup raw spinach
1 low-carb, low-fat tortilla wrap
Snack:
1 cup raw broccoli florets
1 tablespoon reduced-fat ranch dip
Snack:
1 cup air-popped popcorn
Drink:
1 fun-size box 100% apple juice
Nutrition Facts:
Serving size: 1 full meal
Carbohydrate exchanges: 2.5
Starch exchanges: 1.5
Fruit exchanges: 1
Calories 480
Calories from fat 105
Total fat 11 g
Saturated fat 2.5 g
Trans fat 0 g
Cholesterol 65 mg
Sodium 940 mg
Total carbohydrate 49 g
Dietary fiber 12 g
Sugars 16.5 g
Protein 34.5 g
Friday: Easy Vegetarian Taco Salad
Salad:
2 cups shredded romaine lettuce
¼ cup chopped tomato
½ cup canned kidney beans
4 tablespoons salsa
Top with:
½ cup low-fat shredded cheddar cheese
15 baked tortilla chips
Snack:
15 seedless grapes
Drink:
1 bottle of water
Nutrition Facts:
Serving size: 1 full meal
Carbohydrate exchanges: 3
Starch exchanges: 2
Fruit exchanges: 1
Calories 440
Calories from fat 65
Total fat 8 g
Saturated fat 2 g
Trans fat 0 g
Cholesterol 10 mg
Sodium 785 mg
Total carbohydrate 68.5 g
Dietary fiber 13 g
Sugars 18.5 g
Protein 24 g
Disclaimer: The experiences and suggestions recounted in these articles are not intended as medical advice, and they are not necessarily the "typical" experiences of families with a child who has type 1 diabetes. These situations are unique to the families depicted. Families should check with their healthcare professionals regarding the treatment of type 1 diabetes and the frequency of blood glucose monitoring.
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