Worst Snacks to avoid in your school going Kid’s Lunchbox
This is my 6th blog on Back to School (BTS) deals and ideas. In this blog you will find information about The Worst Snacks to Pack in Your school going Kid’s Lunchbox.
What is Healthy Kids Food Chart?
Fats, Oils & Sweets -USE SPARINGLY
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group-2-3 SERVINGS
Vegetable Group -3-5 SERVINGS
Fruit Group-2-4 SERVINGS
Bread, Cereal, Rice, & Pasta Group-6-11 SERVINGS
When children are young, we must train them how to eat for life and how to appreciate healthy foods in the future. Use this blog to learn about the foods that you should leave out of your child’s lunchbox, like fruit snacks and cheesy crackers, and what to pack instead.
Lunchables Ham & American Cracker Stackers
Nutrition Value:
300 calories, 10 g fat, 520 mg sodium
While sodium intake for 4 to 8-year-olds should be limited to 1,200 mg daily, this heavily processed cracker sandwich packs 43 percent of the daily recommended amount. Don’t be fooled by the marketing lingo on the box. Lunchables often include phrases such as a good source of protein and calcium. However, experts recommends cheese or low-fat Greek yogurt if you are trying to include more calcium and protein in kids’ diets.
Smart food White Cheddar Cheese Popcorn
Nutrition Value:
160 calories, 10 g fat, 290 mg sodium for 1 oz.
If popcorn is your child’s favorite snack, consider the calories, fat, and sodium you’ll save by packing a plastic baggie of air-popped popcorn instead of a variety that’s nutritiously closer to a bag of chips. This alternative can cut the snack down to 93 calories and 2 mg of sodium per serving while providing 3.5 g of fiber. Another crunchy and nutritious alternative is DIY trail mix made with whole grain cereal, like Cheerios
Sunny D Tangy fruit drink
Nutrition Value:
50 calories, 140 mg sodium, 11 g sugar for 6.75 oz.
A fruit drink that contains only 5 percent juice is usually loaded with sugar. In fact, the first two ingredients in Sunny D, are water and corn syrup. Since the grams of sugar listed on nutrition labels include both natural and added sugars, it’s important to look at the ingredient list, . Natural sugars include fructose from fruits, and lactose from milk and milk products. “If sugar is the first or second item in the ingredient list, you are eating mostly sugar.
Ritz Handi-Snacks Crackers ‘n Cheese Dip
Nutrition Value:
100 calories, 6 g fat, 330 mg sodium
Another salty cheese-and-crackers combo, this snack pack contains 2 g of protein and takes care of only 6% of daily calcium needs. For healthy alternatives that are equally fun to eat, make tiny sandwiches by topping whole grain mini bagels, pita bread or tortillas with nut butter or low-fat cheese, suggests Krieger
Cheez-It crackers
Nutrition Value:
180 calories, 9 g fat, 290 mg sodium for 1.25 oz.
While a single-serving package of Cheez-Its falls into the appropriate 100 to 200 calorie range for a snack, the crackers are low in fiber and easy to overindulge. Instead of packing these chips as a main lunch dish, balance one package with a hardboiled egg for a meal.
Hostess Mini Blueberry Muffins
Nutrition Value:
150 calories, 8 g fat, 8 g sugar for 1 package
These muffins should not be included in a nutritious morning meal. With only three muffins in each bag, your child will be left unsatisfied. Cooking nutritious breads instead will let you sneak in fruits and vegetables and keep your kid from experiencing a sugar crash once the bell rings.
Keebler Cheese and Peanut Butter Sandwich Crackers
Nutrition Value:
90 calories, 2 g fat, 120 mg sodium
Cheese and peanut butter are healthy additions to any lunchbox, but this snack packs little nutritional value compared to the real deals. For example, a 2-tbsp serving of creamy peanut butter contains 7 g of protein, and a 1-ounce serving of low-fat cheddar cheese has 7 g of protein and takes care of 12% of daily calcium needs. These crackers contain only 4 g of protein and 2% calcium per serving.
Kellogg’s Special K Chocolaty Pretzel Bar
Nutrition Value:
90 calories, 2 g fat, 45 mg sodium, 12 g sugar
While this box of bars carries the same marketing lingo as Special K cereal, the sweet and salty breakfast treat has little nutritional value and cannot replace a bowl of cereal with milk. Scan the ingredient list first, advises Krieger. Look for whole grain oats, and if sugar is near the top and your bar is covered in chocolate (like this one), you’re getting mostly sugar, she explains. Instead of a cereal bar, pack a baggie of Cheerios, which provide at least 8 grams of whole grains and only 1 g of sugar per serving.
Doritos Nacho Cheese Tortilla Chips
Nutrition Value:
150 calories, 8 g fat, 180 g sodium for 1 oz.
While single-serving bags like these are available, Krieger says she too often sees kids eating from larger bags of chips that are available at convenience stores. With only 1 g of fiber and 2 g of protein, this snack has very little nutritional value. Packing slices of cheddar cheese and crackers provides a healthy alternative that kids can assemble at the lunch table, which is something Krieger has found helps kids enjoy healthy foods more
Fruit Gushers
Nutrition Value:
90 calories, 45 mg sodium, 12 g sugar
While the box touts that these gummies are made with real fruit, “they’re still candy and need to be treated as candy,” says Krieger. As children eat more of these fruity candies, they become less likely to be satisfied with the natural sweetness of fructose found in fruit, she warns. Teach kids to enjoy sweet things in moderation by serving fruits and vegetables together, says Krieger, who suggests the following pairings: cucumbers and grapes; baby carrots with raisins and cinnamon; and peppers and strawberries.
Goldfish crackers
Nutrition Value:
210 calories, 9 g fat, 360 mg sodium for 1.5 oz.
This snack smiles back with 360 mg of sodium—and only 1 g of fiber. While you can buy the cutesy crackers in single portions, this is another chip-like treat that is easy to overindulge in. Opt for rice cakes to satisfy a craving for something salty or crunchy. Or instead of Goldfish, look for Annie’s Homegrown Cheddar Bunnies, which contain 140 calories, 6 g of fat, and 230 mg of sodium per 1-ounce packet
Smucker’s Uncrustables
Nutrition Value:
210 calories, 9 g fat, 240 mg sodium, 9 g sugar, 6 g protein
The peanut butter stuffed into this creation is made with seven ingredients and is mixed with jelly made from grape juice and high fructose corn syrup. At the same time, Smucker’s makes all the ingredients needed to create a nutrient-dense classic PB&J sandwich—if you’re willing to do the work. Smucker’s Natural Peanut Butter has only two ingredients: peanuts and 1 percent or less of salt. Pair it with Smucker’s Simply Fruit Concord Grape Spread, which actually lists concord grapes in the ingredient list, and you’ve created a healthier alternative that can be cut into any shape.
Easy to make Lunches for School Going Kids
Cut carrots, cucumber, and cabbage in small pieces. Add a small spoon of olive oil, salt
Celery stuffed with cream cheese.
Whole wheat bagels with either crème cheese
Apples with Carmel dip
Fill your lunch box with a scoop of hummus, veggie sticks, and pita strips.
Clementine
Clementine is great for school lunches. Good Source for vitamin C.
Small homemade pizzas
Slice hard rolls, bagels, or English muffins into half size. Top with tomato sauce seasoned with Italian seasoning. Sprinkle with mozzarella cheese and pizza toppings. Broil until cheese melts.
Cold-cut roll ups (lean, low-fat turkey, ham, or roast beef with low-fat cheese on whole wheat tortillas)
Cracker sandwiches (whole-grain crackers filled with low-fat cream cheese or peanut butter and jelly)
