Lunchables have been around since 1988 and they have been a childhood staple for multiple generations. They are convenient, they are satisfying to assemble, and they pack easily. But looking at what is actually in them, and how they are packaged, is worth a few minutes.
Sodium Nitrite in the Deli Meat
The deli meats in Lunchables, like most processed deli meats, contain sodium nitrite as a preservative. Sodium nitrite serves important functions: it prevents the growth of Clostridium botulinum (the bacteria that causes botulism) and preserves the pink color of cured meats. But when you eat nitrites, they can be converted to nitrosamines in the stomach, and nitrosamines are among the most potent carcinogens identified in food. The World Health Organization's International Agency for Research on Cancer classified processed meat as a Group 1 carcinogen in 2015, meaning there is sufficient evidence that it causes cancer in humans, specifically colorectal cancer.
The crackers in most processed snack packs contain refined white flour, seed oils that are often partially hydrogenated in older formulations, and significant sodium. The cheese portions use processed cheese food rather than real cheese, containing emulsifying salts and additional preservatives.
The Sodium Issue
The sodium content in a single standard Lunchable can exceed 700 to 900 mg depending on variety. Given that children should ideally consume less than 2,300 mg per day total, a single Lunchable can represent 30 to 40 percent of recommended daily sodium intake. Teenagers actually have fairly high rates of high blood pressure in the US, and diet is a major modifiable factor.
Better Alternatives
- DIY version: good quality crackers (Simple Mills, Mary's Gone Crackers), real cheese sliced at home, and Applegate Naturals deli meat with no added nitrites
- Pack in a stainless steel bento box instead of plastic containers
- Nut butter and apple slices, hard-boiled eggs, hummus with vegetables
- If buying packaged, look for options without sodium nitrite and with shorter ingredient lists
References
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