As your children head back to school, make sure they maintain healthy eating habits that keep their energy up throughout the day. Here are tips for cost-effective, nutritious lunch options.

Focus on Nutritional Building Blocks

“All foods belong in our diet, but we need to view them as energy,” said Courtney Cary, a senior registered dietitian at Baylor College of Medicine in Houston. “For lunch, parents should look for foods that provide the most sustained energy to get their kids through the school day.”

When money is tight, Cary suggests concentrating on the basic nutritional building blocks — proteins and carbohydrates.

“As long as there’s a protein and a carbohydrate in your child’s lunch, they will be set up for a successful day,” Cary said. “Carbohydrates give us energy, and proteins keep us full.”

Some lean protein options are canned chicken and tuna, boiled eggs, lean deli meat or yogurt. High-fiber carbohydrate options include whole-wheat bread, brown rice, whole-wheat pasta, beans and fruit.

Sandwiches are a great option for a cost-effective meal, Cary said. Whole-wheat bread provides fiber and sustained energy. Fillings like peanut butter or turkey provide protein.

Balance Every Meal

No matter how much you spend on lunch, every meal should be balanced, Cary said, and it’s possible to achieve even with picky eaters. For example, Cary recommends adding cottage cheese to mac and cheese to pack in more protein. If your child likes pizza from the school cafeteria, Cary suggests adding a side of yogurt to incorporate protein. Make sure lunch includes a sugar-free drink for hydration and to avoid a sugar crash in the afternoon.

Canned food provides the same nutritional value as fresh food, Cary said, and can be a good way to save money. She recommends low-sodium soups and fruits and vegetables canned in water.

“Canned products are picked at peak ripeness and canned immediately, which preserves the nutritional factor,” Cary said. “You’re not sacrificing vitamins and minerals with canned foods.”

The U.S. Department of Agriculture has more information on healthy eating.

SOURCE: Baylor College of Medicine and HealthDay