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t m c » p u l s e | s e p t e m b e r 2 0 1 7 19 t m c » p u l s e | s e p t e m b e r 2 0 1 7 19 So what goes into the perfect lunch? "I think an ideal lunch really focuses on balance—multiple food groups within a meal to ensure you are receiving all of the vitamins and minerals you need," Beer said. Beer recommends starting with a main dish and working from there. One of her favorites to make for her own children is a tortilla roll-up. Start with a tortilla, add a little mustard, turkey and cheese, then roll it up and cut it up into pinwheels. Next, Beer suggests fruit—grapes, watermelon, apples or strawberries are popular—and vegetables, such as carrots or celery. If you want to add even more, she said, hummus and pretzels make a great snack. In Hoelscher's study, she and her team ranked lunches on a healthy eating index to show parents different options for easy, nutritious lunches. "One with a high score had a banana, a peanut butter and jelly sandwich on whole Talk to us about custom programs for your entire o ce Cost e ective and Convenient All uniforms also available embroidered with your logo Contact Karissa to set up your o ce for online ordering Mention this ad get 10% o your fi rst order Karissa Carrión • 281-491-8800 Ext. 101 • karissa@watermarkgraphics.com watermarkuniforms.com I do encourage eliminating the words 'picky eater.' There are foods we like, there are foods we are learning and foods we may not prefer. But overall, it takes about 15 times for you to know if you like something. — STACEY BEER, MPH, R.D., L.D. Clinical dietitian at Texas Children's Hospital grain bread, crackers, milk and carrots," Hoelscher said. "All of that is really easy to prepare and it is very healthy." Many of the options Beer and Hoelscher suggest are also cost-effective. For added efficiency, Beer believes packing a lunch the night before makes a big difference, because mornings are rushed for most families. Parents also need to remember to pack a lunch for themselves, as it will take less toll on their wallets and waistlines than buying a lunch. "If you have dinner, cook a little bit more and bring that as leftovers the next day," Hoelscher said. "You can also make a salad in a mason jar the night before. Start with dressing at the bottom, roasted chickpeas, chicken or turkey, then the heavier vegetables—tomato, peppers, carrots—and lettuce at the top. For lunch the next day, just turn it out on a plate."