Preparing for school, you may have had to go school shopping to purchase most or all of the items on what may seem like a never ending list of school supplies.  The list may bring up possible thoughts like.. Do they really need to use a protractor; my child is only in the first grade? However, I digress. But those lists don’t include foods appropriate to purchase for a nut-free classroom or school.

Many students are affected by nut allergies, specifically from peanuts. Peanut allergies are common amongst children, with several reports of deadly or near-lethal peanut-related incidences in previous years. Peanut proteins are the cause of allergic reactions that lead to symptoms such as, hives or shortness of breath, or more severe reactions like anaphylaxis. If you are allergic, peanuts in all varieties should be avoided at all times. Be careful, they can also be found in many prepared foods, ingredients, or in trace amounts if a product is manufactured in the facility that processes peanuts. Common foods to watch out for are sauces, baked goods, breakfast cereals, granola bars, trail mix, and candy bars.

A list of hidden names for peanuts compiled by Kids with Food Allergies, a division from the Asthma and Allergy Foundation of America, can be found here.

Many schools have combated against peanut allergies. Whether they have proclaimed to be a nut-free establishment or not, schools have provided students with an assortment of food alternatives to nuts. You can also come prepared with some of these nut-free lunch and snack ideas. Try a strawberry and low-fat cream cheese sandwich on whole wheat bread or a pizza roll up. For a quick snack try like air-popped popcorn or baked pita chips with hummus. If your child wants a peanut butter and jelly sandwich, there are a variety of butters made from seeds and soy beans out on the market to try.

Allergies are a serious concern for families, but don’t be worried because there is hope with many schools going the nut-free route and/or offering healthy alternatives for students. This is also a great time to be creative with your child in making new nut-free recipes for them and the entire family. So go nuts, or not.

Let’s face it, the same old sandwich, chips, and apple can be rather boring to a child (or an adult!).  The goal is to be as creative as possible!  Try making cucumber sandwiches (cucumbers act as the bread or cracker) or tuna salad filled lettuce cups.

You can use “my plate” as a good outline to follow when making lunches.

• Make ½ the lunch fruits and vegetables -Aim to provide a variety of fruits and vegetables.  Try using different cutting methods such as cucumber coins, sticks, triangles, ½ moons, etc.
• Add lean protein or lower fat dairy – Include lower fat/sodium deli meats, egg salad made of mostly egg whites, tuna salad with low fat mayo, low fat yogurt with berries, hummus with veggie dippers, and/or peanut butter banana bites.
• Include high fiber grains – Pick your breads and other carbohydrate based snacks (crackers, bars, or cereal) wisely, paying close attention to the fiber contents (rule of thumb: the more the better!  No really, more than 3 grams of fiber per serving is good!)

FOR EXAMPLE:  Take a few slices of lean deli meat and a slice of low fat cheese; roll it up with a pickle in the middle.  Pair the roll up with homemade baked sweet potato coins and grapes.

If the food alone doesn’t have your child loving lunch time, try adding a sweet little note so they know how proud you are and how much you love them.

Download the fruit sticker template at http://ohhappyday.com/2012/08/fruit-stickers-for-kids/

Tidbit for the grown up kid!

The “my plate” guidelines are relevant to the adult lunch, as well.  Many work places have refrigerators and microwaves, which allows you to bring in more lunch options. The important thing is to treat yourself to a fun lunch that is full of variety.  This may include similar creativity that we use with kids.   A smiley face sandwich may not be warranted, but keeping your lunch full of interesting foods will keep you from straying to convenient, fast food joints because you don’t really “love” your lunch today.