Make over my kids' lunch!

In school cafeterias across America, the typical brown bag lunch includes chips, cookies, sugary juice, bologna sandwiches, and a single piece of fruit. But with too many calories and more than half the recommended fat allowance for the day, this lunch could have better options. One problem: Sherman Oaks, CA, mom Elsa can't make her son eat a healthy lunch. Health and fitness expert Lisa Druxman comes to the rescue with a few simple swaps and additions that can makeover this lunch.



Sandwich
Swap the standard white bread with zero nutritional value for a whole wheat pita. It has five times the fiber of white bread. Instead of mayonnaise, try a little spread of dijon mustard or a spoonful of plain, nonfat yogurt. Inside the pocket of the sandwich, stuff any fresh vegetables your child will eat, like tomatoes and crisp lettuce. Tuck in some turkey for a lean, non-processed protein.

Juice
Instead of a sugary fruit juice made from concentrate, substitute a fruit juice that also includes vegetables, like V8 V-Fusion Light. Using your own containers controls the portion size and is better for the environment.

Soup
There are many canned soups on the market that are low in sodium. Adding something warm to your child's lunch can help make them feel more satisfied, keeping them away from snacks for the rest of the afternoon.

Dessert
Everyone's kids (and even a lot of parents!) want something sweet to cap off their lunch. Yogurt is high in calcium -- which growing bones need lots of -- and berry flavors make it seem like a treat. Add a small packet of granola and they can mix their own yogurt parfait.

Preparation
Remember to get the kids involved and pack the lunch together. This is how they will learn good nutrition, as well as how delicious healthy food can be.

All told, this healthy lunch is 200 calories less than the traditional brown bag lunch, and buying the ingredients at Walmart reduced the cost by $1 per meal. With multiple kids and 5 lunches per week, that adds up to big savings.

Thanks for watching Real-life Makeover! We'll see you next week with more simple, everyday solutions to enrich your life.