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H
elp your kids shine all day
at school—pack a healthy
and fun lunch.
Fresh ideas.
To get good
nutrition, kids need a variety of
foods. e best meal has all ve
food groups. Try:
A whole-grain tortilla. Make a
burrito with fat-free refried beans
and vegetables.
A whole-wheat pita. Fill it with
tuna salad and sprouts.
Peanut butter on whole-wheat
bread. Add raw carrots, snap peas
or cherry tomatoes on the side.
A ready-to-eat salad in a bag. Toss
in some diced turkey for protein.
Make sure each lunchbox gets
School lunches that hit the spot
fruit—such as a mango, an apple or
a pear—and a carton of milk.
Pack in the fun.
e next step
is getting kids to eat that healthy
lunch.
Make lunch together.
Let kids
help pick what goes in the bag.
For a fun lunch:
Choose colorful food.
Cut vegetables and sandwiches
into fun shapes.
Use a lunch bag or box that your
child likes.
To be safe, use a lunchbox that
keeps cold items cold.
Make it exciting.
Plan special
foods for special times, such as
birthdays or holidays.
Cafeteria style.
Kids who
eat in the cafeteria can still get a
healthful meal.
Get a copy of your school lunch
menu. Help your child to make
healthy choices.
Farm fresh.
Visit your local
farmers markets for fresh fruits and
vegetables:
Oxnard at “C” Street and Fifth
Street, ursdays, 9 a.m. to 1 p.m.
Ventura at Palm Street and
Santa Clara Street, Saturdays,
8:30 a.m. to noon.
ousand Oaks at the Oaks
Shopping Center, east end parking
lot, ursdays, 1:30 to 6 p.m.
Source: Academy of Nutrition and Dietetics
nutrition
Tuna salad wrap
4 8-inch flour tor tillas
4 tablespoons nonfat cream cheese
4 well-dried leaves of leafy green
lettuce, slightly smaller than a
tor tilla
½ cup shredded reduced-fat cheddar
cheese
4 sprigs fresh mint, cilantro or flat-leaf
parsley
Directions
In small bowl, combine tuna, carrot,
celery, green pepper, chives and enough
mayonnaise to make a moist (but not
wet) salad. Add salt and freshly ground
pepper to taste.
On each tor tilla, spread a thin layer
of cream cheese (about 1 tablespoon)
across the center
2
/
3
of tor tilla’s surface,
leaving a 2-inch margin along edges.
Center 1 lettuce leaf on top of each
tor tilla. Press leaf into cream cheese.
Spread ¼ of the tuna salad firmly over
each lettuce leaf, leaving a 2-inch
margin at top and bottom of each
tor tilla. Sprinkle a quar ter of the
cheese over each tor tilla, and top
with a sprig of fresh mint or other
fresh herb.
Fold the bottom of the tor tilla up
to cover the top of the filling. Fold
in the two sides ¼ inch. Roll tor tilla
up, holding side folds in. Roll wraps
tightly and as firmly as possible
to ensure that packets stay closed.
Tightly seal each in plastic wrap
and refrigerate until ready to ser ve
or pack. Wraps made without wet
ingredients can keep for 24 hours or
more without getting soggy
.
Nutrition information
Makes 4 wraps. Amount per serving:
238 calories, 6g total fat, 3g saturated fat,
24g carbohydrates, 20g protein, 2g dietary fiber,
534mg sodium.
Source: American Institute for Cancer Research
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Ingredients
1 can (6.5 ounces) water-packed
white tuna, drained
1 small carrot, shredded
¼ cup finely chopped celery
¼ cup finely chopped green pepper
½ tablespoon dried chives or cher vil
2 to 4 tablespoons nonfat mayonnaise
Salt and freshly ground black pepper,
to taste
3
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