Power Packing (page 3)

Wash or Toss It

Food is not the only thing that can carry germs — you can too! So, wash your hands with soap and water before you make your lunch, before you eat, and after you're finished, too. Also, wash fruits and vegetables under cold, running water before packing them in your lunch. Pack your lunch with only the amount of food you think you'll eat and toss out any leftovers. (Some stuff is okay to keep because it doesn't go bad quickly. See the factoid box above.) And make sure that you wash your containers and lunch box every day, or get yourself a new paper bag. You know what happens if you don't...they start to stink!

It's Your Lunch. You've Gotta... Get Involved

Help out with your lunch. Work out a menu for the week so you can choose different foods that you like and are still good for you. When your parents go to the grocery store, ask them to get the stuff you need. To keep things simple, try snack-size packs. Or, get big packages of your favorite foods, repack enough for each day in baggies, and then grab them when it's time to throw lunch together. If mornings get hectic, try packing your lunch the night before. (Just make sure you keep the cold stuff in the fridge until it's time to go.)

• Get Creative

Plain sandwich? One word: BORING. To jazz up your lunch, use different kinds of breads, like whole-grain pita pockets, tortilla wraps, raisin bread, or English muffins. Make kabobs with cut-up fruits and vegetables and bring along yogurt or salad dressing as a dip. Toss in a salad with some chicken on top. Pack dry cereal or granola to mix into yogurt, or snack on pretzels or trail mix.

• Use Pyramid Power

  Here's a lunch formula for the power and energy you need to make it through the day:
  • Lots of fruits and vegetables (like carrot sticks, celery, or apples)
  • A container of milk or yogurt, or some cheese
  • Some whole-grain bread for a sandwich, cereal mix, or pasta (like spaghetti)
  • Some meat (like ham or chicken), tuna fish, hard-boiled eggs, beans (like a bean burrito), or nuts/trail mix
  • A little bit of dessert (like pudding or graham crackers) — YUM!

It's not as tough as it sounds. A turkey and cheese wrap with lettuce and tomato, plus an apple or banana, and some milk, would cover all this. Lunch doesn't have to hard or boring. Take charge! Pack yourself stuff that makes you love lunchtime, and gives you energy to make it through school, practice, homework—all the way until dinner!