Halton Anaphylaxis Parent Group

Peanut Butter-Less Lunches

Are you finding it challenging to make lunches and snacks for your children without the famous peanut butter sandwich? Well, say goodbye to the old stand-by and hello to easy-to-make peanut-free lunches.

If you are concerned that your child will not be getting enough protein at lunch without peanut butter, you'll be happy to know that they're probably getting more than enough protein each day already. Most people can easily meet their daily protein requirements by choosing foods from the four food groups of Canada's Food Guide to Healthy Eating. While protein is primarily found in Meat & Alternatives and Milk Products, smaller amounts are also in the Grain Products and Vegetables & Fruit groups.

The following foods have approximately the same amount of protein as 2 tablespoons of peanut butter (1 serving of Meat & Alternatives):

1 oz. meat		1 oz. cheddar cheese
1 cup yogurt		1 cup Raisin Bran (Post)
1 cup milk		1 bagel

In fact, one slice of cheese pizza has almost two times the protein as 2 tablespoons of peanut butter.

School Lunch Ideas - Easy, Nutritious and Peanut Butter-less!

The lunch meal should contain at least one food from each of the four food groups of Canada's Food Guide to Healthy Eating. Mix and Match to plan a balanced lunch:

Grain Products	Vegetables & Fruit	Milk Products	Meat & Alternatives
bread - whole wheat, rye, cracked wheat	fresh fruit	2%, 1%, skim milk	hard boiled egg
oatmeal	canned fruit in own juices	yogurt	chick peas
pumpernickel	fruit juices	cheese	refried beans
bagels, rolls, buns	vegetable sticks (with dip)	cottage cheese	leftover chicken leg
english muffin	vegetable juice	milk-based custard	cold meatloaf
leftover pasta-like macaroni & cheese		pudding	cold cuts
spaghetti		milk-based cream	hot chili con carne
muffins		soup	hot vegetarian chili
pita bread		quark cheese	hot beef stew
crackers		cheese slices	leftover pizza
			hot baked beans
			hot lentil soup

EXAMPLES OF PEANUT BUTTER-LESS MENUS

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
sliced meat, cheese and lettuce in a pita	cold hard boiled egg	crackers with cheese cubes (or cheese slices) & sliced cold cuts	leftover pizza slice	leftover spaghetti with meatsauce
carrot sticks	celery stuffed with soft cheese	cucumber slices	green pepper rings	vegetables & dip
orange slices	raisin bran muffin	canned fruit (in juice)	yogurt	fresh fruit
milk	milk pudding	milk	fruit juice	milk
	fruit juice

Plus...peanut butter-less snacks!

plain yogurt mixed with fruit
milk puddings
fruit cups (canned in juice)
any fresh fruit
celery sticks stuffed with soft cheese
cheese and crackers
whole grain cereal
whole grain muffin
half bagel with cheese
juice boxes - vegetable or fruit
popcorn for older children
vegetables with dip
sliced meat wrapped around cheese sticks
hard boiled egg
mini pitas stuffed with cheese -try cream, swiss, or gouda
mini bages with cream cheese and cucumber slices

Don't forget to pack food safely:

Use a wide-mouth thermos to keep milk cold and foods, like chili and pasta, hot.
To keep food cold, use frozen juice boxes or frozen bread for sandwiches (they will thaw by lunchtime) or use an insulated lunch bag. Sandwiches that are made the night before will stay colder better than those made in the morning.

Produced by: Halton Regional Health Department
& Heart Health & Cancer Prevention Program (905-825-6116)