Sara Lee

Kids and parents can tire of the same old lunches. Sara Lee Fresh Bakery nutritionist Susan Zaripheh offers these recipes that transform boring brown bag lunches into nutritious and delicious lunch fare.

• LUNCHBOX:

  Peanut butter and jelly on white bread, with chips and a piece of fruit.

  MAKEOVER:

  1. Top 1 slice of whole wheat bread with 2 tablespoons peanut butter, 1 medium apple sliced thinly and the second slice of bread.
  2. Pack with 10 baby carrots, 1 cup of low-fat vanilla yogurt.
  3. Enjoy with a cup of skim milk.
  These changes increase fiber by 9 grams, provide a significant source of vitamin A, and calcium almost equal to daily requirement.

• LUNCHBOX:

  Ham sandwich with cheese on white bread, fruit snacks and a "juice box."

  MAKEOVER:

  1. Place two thin slices of lean ham into a 6 inch whole wheat pita, add 1/3 cup low-fat, shredded cheddar cheese, 1/3 of a tomato, thinly sliced and 1/3 cup of shredded lettuce, accent with spicy mustard.
  2. Pack with a medium orange cut into quarters, 5 vanilla wafers.
  3. Enjoy with a cup of skim milk.
  These changes reduced sugar by approximately 20 grams, fiber content is 6.5 grams. Fat is now only 9 grams, down from 15.

• LUNCHBOX:

  Turkey sandwich, chips and a cookie.

  MAKEOVER:

  1. Combine 2 cups of mixed greens with 2 ounces of lean turkey breast, ½ cup chopped tomatoes, 1/3 cup slices cucumber, 1/3 cup chopped broccoli, 2 tablespoons raisins.
  2. Pack with a medium orange cut into quarters, 5 vanilla wafers.
  3. In separate small container, place 3 tablespoons vinaigrette dressing.
  4. Add a small bag of baked potato chips and a small rice cereal treat.
  5. 1 cup of low-fat fruit flavored yogurt.
  This makeover changes fat by 10 grams for a total or only 28 grams, increases calcium to 580 mg (more than ½ daily need) and has 7.6 grams of fiber.

• LUNCHBOX:

  Tuna salad on white bread, carrots and a graham cracker.

  MAKEOVER:

  1. Combine 2 ounces of chunk lite tuna, canned in water, with 1 tablespoon light mayonnaise, 1/2 egg, chopped, 2 tablespoons celery, chopped and ½ teaspoon pickle relish.
  2. Top 1 slice of Sara Lee® Multi-Grain Bread with the tuna salad and top with a slice of lettuce, two tomato slices and another slice of bread.
  3. Add 1 cup chopped broccoli and pepper strips with ¼ cup low-fat salad dressing.
  4. Enjoy with a cup of skim milk.
  These changes decrease fat by 10 grams and increase fiber by 5. The entire meal is only 370 calories.

• LUNCHBOX:

  Cheese and crackers, raisins, vanilla wafers and a juice box.

  MAKEOVER:

  1. Top ½ Sara Lee® Whole Wheat Bagel with 2 ounces of low-fat mozzarella cheese and 1 teaspoon spicy mustard, cut bagel into bite size strips.
  2. 1 cup of mixed greens with four chopped apricot halves and 1 tablespoon of low-fat salad dressing.
  3. Add 1 cup chopped broccoli and pepper strips with ¼ cup low-fat salad dressing.
  4. A cup of chocolate flavored skim milk.
  These changes increase fiber to 8.6 grams from only 1 gram and decreases fat from 32 to 19 grams, with almost 1000 mg of calcium.

• MORE LUNCHBOX TIPS

  • Adding cheese to sandwiches boosts calcium, but watch the fat by checking the Nutrition Facts Panel. Choose low-fat cheeses - below 4 grams of fat per ounce.
  • Look for juice boxes that are 100% fruit juice.
  • Graham cracker sticks provide the sweet taste plus vitamins and minerals, without the fat of candies.
  • Instead of grabbing pre-packed lunch meals prepare your own with lean turkey, ham or beef, whole grain crackers, a small box of raisins and baby carrots.
  • Switch from regular white bread to Sara Lee® Soft & Smooth® bread, to boost whole grain, calcium, vitamin D and/or fiber.
  • Kids need to consume fiber in a daily amount that equals their age plus five.
  • Make sure dairy beverages provide at least 30% of the DV of calcium in one cup, and choose low-fat/fat-free options.
  • For kids who enjoy crunchy, salty snacks, try baked chips, pretzels or a small portion of almonds, peanuts, pecans or walnuts.