5 Swaps to Make Your Kid's Bag Lunch Healthier

Swap #1: Whole Grain Bread Instead of White Bread

Sandwiches are one of the most popular bag lunch items because they're easy to make, easy to carry, and they taste good. If you're currently making sandwiches with white bread, it's time for a change — go with whole grain bread to boost your kids' fiber intake (they most likely need more).

There is a variety of whole grain bread to choose from -- sliced whole wheat bread, crusty whole grain baguettes, whole wheat or corn tortillas and whole grain rolls are all good choices (look for 100 percent whole grain or 100 percent whole wheat on the label).

If your kids really hate regular whole grain bread, look for whole white wheat bread. It's as nutritious as regular whole grain bread, but it's lighter in color and texture. Maybe a good way to introduce picky eaters to whole grains.

Swap #2: Baked Crackers Instead of Greasy Potato or Corn Chips

Crunchy things go nicely with a sandwich, don't they? Raw veggies like baby carrots or celery sticks with a little veggie dip are probably the healthiest way to go, but if your child isn't ready for that big change, try some baked whole grain crackers or baked pita chips. Take a look a the snack aisle at your grocery store -- or better yet, in the natural foods section. You'll find baked crackers and chips made from regular potatoes, sweet potatoes and an assortment of vegetables. But keep an eye on the labels because some brands are high in sodium.

Swap #3: Grilled or Baked Chicken Breast Instead of Lunch Meat

 The typically processed lunch meat that goes into a sandwich is loaded with sodium, various artificial ingredients, and saturated fats. Make a healthier choice and add some lean protein to your kids' lunches with some grilled chicken breast meat.

Either as a standalone entree (heat it in the school microwave) or as the primary ingredient of a sandwich. It's easy to find boneless, skinless chicken breasts in the grocery store. Just bake them in the oven, and they're ready to go. 

Or, if you're serving chicken (or turkey) for dinner, save some of the leftover meat for the next day's bag lunch.

Swap #4: Fresh Fruit Instead of a Cupcake

Most kids (and adults) miss the mark on fruit and vegetable intake and lunch is the perfect time to fix that. Dump the doughnut or the pastry and pack fruit as dessert instead.

Sweet and healthy fresh fruits include seedless grapes, Clementines, strawberries or raspberries. Keep them in a sturdy plastic container so they don't get squished. Raisins are good too — maybe make your own trail mix with raisins, nuts, seeds and your kids' favorite whole grain cereal. It can be eaten as dessert at lunch time or nibbled as a mid-morning snack.

Another good dessert idea? Single-serving cups of yogurt.

Swap #5: Water Instead of Sugary Soft Drinks

Sugary sodas and other soft drinks are usually just high in calories with little to no additional nutritional value. Water has no calories. But if your kid doesn't like plain water, you can jazz it up with sliced fresh fruit — lemon, lime, watermelon, orange, strawberries. Adventuresome kids might like the addition of mint leaves or basil.

If it's the fizz your child craves, then pack a bottle of sparkling water with a little fruit flavor. Read the labels carefully, though, because some 'fruit waters' are sweetened with sugar. 

Other healthy beverages include milk, soy or almond milk, and 100 percent fruit juice.

Making any of these swamps can improve your kids' lunches -- be sure to pack foods correctly and perishable foods need to be kept at the right temperature until lunch time.