Getting the right mix of foods to fuel the remainder of your day means including lean protein and whole grains, as well as nutrient-rich fruits, vegetable and dairy foods.
The good news for parents who want to build a better lunch for themselves and their children is that both need the same foods, in slightly different amounts.
Adults: 2 Servings. Children: 2 Servings
Whole grain sandwich bread, tortillas or pitas
Leftover brown rice, whole grain pasta or whole grain couscous
Whole grain muffins
Adults: 2 cups raw or 1 cup cooked.
Children: 1 cups raw or 1/2 cup cooked
Adults & Children: 1 cup or 1 piece