What's in your child's lunchbox?

Sometime ago I read an article in The Washington Post that detailed some of the ideas parents should follow. I am outlining these ideas, so that my children can use them to prepare lunches for my grandchildren as they go off to School

Ages 4-8
An inactive little girl needs just 1,000 calories a day; an active one needs up to 1,800. For boys, it's 1,400 to 2,000. That makes for some tiny lunches!

Sample lunch: The classic peanut-butter-and-jelly sandwich is a great choice if you use two slices of whole-grain bread, two tablespoons of peanut butter and a tablespoon of reduced-sugar jelly. Pair it with a half-cup of pineapple chunks, a half-cup of celery sticks and a cup of reduced-fat milk. That's about 525 calories.

Cafeteria advice: Elementary-school menus tend to offer fewer options than those for older kids. The daily special, often macaroni and cheese or chicken nuggets, isn't always the best choice. Encourage your child to go for the everyday option, which typically features simple items such as a PB&J, a cheese stick, fresh fruit or fruit cups, vegetables and milk.

Ages 9-13
A sedentary preteen girl needs 1,600 calories a day, while an active girl needs up to 2,200. A boy's range is 1,800 to 2,600. Divide by three!

Sample lunch: A sandwich made with two pieces of whole-grain bread, two slices of deli turkey, a dab of mayonnaise and a slice of cheese. Add an apple and a cup of baby carrots, plus one or two tablespoons of reduced-fat dressing and some reduced-fat milk (or calcium-fortified soy or almond milk). That's about 630 calories.

Cafeteria advice: Many districts offer the same meals to middle-schoolers as to high-schoolers, posting menus under a "secondary school" heading. Investigate those menus with your teen.