Choosing breads and wraps

The bread or wrap that hugs the fillings of your child’s sandwich or wrap is more than just a container; it’s a vital part of the meal’s nutritional profile. This choice sets the stage for a lunch that can energize, nourish, and satisfy hunger until the next meal. With an array of options available, selecting the right bread or wrap might seem daunting. However, this decision provides a fantastic opportunity to boost the daily intake of whole grains, fiber, and various essential nutrients.

Whole-grain goodness

When constructing a sandwich or wrap that not only satisfies hunger but also nourishes, the foundation is critical. Whole-grain breads stand out as the champions of the lunchbox world. Unlike their white, refined counterparts, whole-grain breads retain the bran, germ, and endosperm of the grain, offering a full spectrum of nutrients, including fiber, vitamins B and E, magnesium, iron, and phytochemicals. These nutrients play essential roles in maintaining energy levels, supporting digestion, and keeping the heart healthy.

Varieties to explore

Whole wheat: Perhaps the most common and accessible type of whole-grain bread, offering a classic flavor and versatility.

Rye: Dense and flavorful, rye bread is particularly good for hearty sandwiches with bold fillings.

Multigrain: These breads can include a variety of grains such as oats, barley, and millet, providing a complex texture and rich taste.

Sprouted grain: Made from grains that have begun to sprout, this type of bread is lauded for its increased nutrient availability and digestibility.

When shopping for whole-grain bread, it’s essential to read labels carefully. Look for bread that lists a whole grain as the first ingredient and be wary of words like "multigrain" or "wheat" bread, which aren’t always whole grain. The key is to find bread with the word "whole" in the first ingredient, such as "whole wheat flour" or "whole rye."

Wrap it up

Wraps are another versatile option for lunches, offering a fun and often less messy alternative to traditional sandwiches. With the increasing variety of wraps available, it’s easier than ever to find options that are both healthy and appealing to children.

Healthy wrap alternatives

Whole-wheat wraps: These provide the same whole-grain benefits as whole-wheat bread but in a flexible form that’s perfect for rolling up a variety of fillings.

Spinach & vegetable-based wraps: Not only do these wraps add a pop of color to lunchboxes, but they also sneak in extra veggies. Be sure to check the ingredients, as some colored wraps might not contain as many vegetables as you’d think.

Gluten-free options: For those with gluten sensitivities or celiac disease, wraps made from corn, rice, or other gluten-free grains offer a safe and tasty alternative.

Just like with bread, the key to choosing a healthy wrap is to look closely at the ingredients list. Opt for wraps with whole-food ingredients and minimal added sugars or artificial additives.

Bread is the base

The base of your child’s sandwich or wrap plays a crucial role in the overall nutritional profile of their lunch. By choosing whole-grain breads or healthy wrap alternatives, you’re not only adding essential nutrients to their meal but also setting a foundation for a lifetime of healthy eating habits. With a myriad of options available, there’s plenty of room for creativity and exploration in the quest for the perfect lunchtime base.