The Healthiest Drinks to Pack for School Lunch
Packing your child's lunch gives you the opportunity to fill it with nutritious foods that supply just what he needs for health and energy. A drink is an important part of your child's lunch because it rehydrates his body and quenches his thirst. The right beverage also supplies key nutrients your child needs for good health.
Water supplies your child with everything he needs to keep his body hydrated and to replace fluids lost through sweating and eliminating waste. According to the Alliance for a Healthier Generation, water is one of the best drinks to send in your child's lunchbox. It's calorie-free and helps energize your child for the afternoon ahead. Freeze a reusable bottle of water and use it to keep your child's lunch cold and fresh until it is time to eat.
Low-fat milk is a healthy source of calcium, vitamin D and phosphorus, three nutrients that your child needs for strong bones and teeth. Milk also supplies a good dose of protein, which helps keep your child energized. Give your child low-fat milk because it contains less saturated fat than full-fat versions. Most school cafeterias sell individual cartons of low-fat milk, which is another way to include milk as part of your child's healthy lunch. Many supermarkets sell milk in small cartons, which you can freeze and put in your child's lunchbox in the morning. If your child is lactose intolerant, look for milk alternatives, such as soy or rice milk, which also supply a healthy amount of calcium and protein. Many brands come in individual serving sizes that you can easily pack in your child's lunchbox.
A serving of fruit or vegetable juice can supply many of the same vitamins and minerals as a piece of whole produce. Choose 100 percent fruit juice to keep your child's intake of added sugar low. If your child likes vegetable juice, look for low-sodium versions because too much salt isn't good for your child's health. Pack about 4 ounces of juice to keep the calorie content of the lunch within a healthy limit.
Drinks to Avoid
Just as healthy drinks boost the nutritional value of your child's lunch, certain drinks can decrease how nutritious the meal is. Don't pack fruit-flavored juice pouches. They are primarily made from water and sugar and don't supply the same concentration of nutrients that 100 percent fruit juice does. Skip energy drinks and soda because they contain huge amounts of sugar. They also contain caffeine, which isn't good for your child. According to the Harvard School of Public Health, your child is at an increased risk for weight gain and type 2 diabetes if he regularly consumes these beverages.
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.