Chicken Salad Pita

Purchase the best whole grain bread — the first label on the ingredient list should be “whole wheat flour,” not “enriched wheat flour.” Look for anywhere from 3 to 5 grams of fiber per slice of bread.

Serves 1

Ingredients

3 ounces solid white chicken

1 to 2 tablespoons low-fat mayonnaise

1 teaspoon celery salt (optional)

1 teaspoon garlic powder (optional)

1 medium whole wheat pita

1. Mash chicken with low-fat mayonnaise. Add spices, if desired. Put in pita bread and serve.

They Won’t Be Sharing with Their Classmates

The rest of the lunch box should include: ¹⁄₂ to 1 cup of berries or a small banana; you can add a little chopped lettuce and tomato to the sandwich, for the older kids; a smart snack, such as pretzels or low-fat popcorn (for children older than 5 to 6 years old). Your kids won’t trade this lunch.