Back To School

Ready, Set, Go! • Getting Ready for   Back to School • Pack a Lunch with Punch! • Wrap-Up an    After School Snack • What Kind of Sandwich    Are You?

Pack a Lunch with Punch!

When packing your child’s lunch, try to include each of the following:

1. One serving of vegetables or salad and one serving of fruit (fresh, canned or dried
can all count). How about an apple? One for you and one for your teacher!
2. One serving of a low-fat or fat-free milk or dairy item such as a low-fat cheese stick,
a yogurt cup, or some cottage cheese. Pack a baggie with Kretschmar Low fat cheese.
3. One serving of meat, chicken, fish, eggs, peanut butter, beans or another protein
source. Kretschmar natural turkey or ham is a perfect source of lean protein.
4. A healthy drink such as water or 100% juice.

Five Steps to a Healthy Sandwich

• Swap the white bread for whole wheat varieties for added boosts of fiber. Whole
wheat bread can also be more filling.
• If your kids are bored with the traditional sandwich, try whole wheat pita or
flatbread/tortilla wraps that you can quickly turn into sandwich swirls.
• Switch from bologna, salami, pastrami or corned beef, and other fatty luncheon
meats to low-fat alternatives such as Kretschmar Naturals lean turkey or chicken breast.
• Sneak veggies like lettuce, cucumbers, or shredded cabbage in between slices of
lean turkey or ham on a sandwich or in a wrap.
• Skip high-fat mayonnaise. Consider a small serving of reduced fat mayonnaise or
skip it entirely and try using something with more flavor and fewer calories like
mustard .