Beth Ann Bentley: Hi, I am Beth Ann Bentley from www.

ilunchbox.

com and I am talking about packing healthy nutritional lunches for your kids. Today we are going to be talking about the nutritional breakdown of lunch. Think of lunch like a pie plate. You have to have a certain amount of proteins, carbohydrates and healthy fats. Protein is important to your child, as it helps feel strong muscles. When choosing proteins, think of lean proteins like roasted turkey, chicken, ham, beef, also tofu, beans, hard boiled eggs, and fish like Tuna or Salmon. Protein metabolizes slower. So your child will stay initiated longer. Complex carbohydrates are like a log and simple carbohydrates are like a match. Which one burns longer? Include complex carbohydrates in your child's lunch. Like whole wheat and whole grain breads, crackers, muffins, crunchy vegetables, fruits and berries and beans. They will help your child stay strong and have lots of energy throughout the day. Healthy fats are important too, and too many times parents feel that they should keep their children on a very low fat diet. However, the brain is made up of 60% fat and it needs healthy fats to stay healthy. Look to include nuts, nut butters, cheese and yogurt in your child's lunch each week. Water is the best choice over sugary juices, sports drinks and vitamins waters. Water will help lubricate muscles and the brain, making your child feel better throughout the day. It also flushes out toxins and allergens and helps your child stay regular. High sugary fruit drinks will lower your child's immune system making them more susceptible of getting sick and it disrupts the natural blood sugar highs and lows, which will cause them to be unfocused, and probably have behavioral issues in the afternoon. What to avoid is simple. White bread, white bread products, sugary treats, candy, soda and processed food. Remember, lunch has to fuel a serious afternoon of learning and physical activity. It really should count.