Packing healthy lunches can be a challenging feat. How do we
ensure that our kids get a balanced meal that supports their energy needs so they can
learn and play? There are a few things to consider: try to represent most of the food
groups and rotate food choices to promote variety and prevent boredom; keep perishables
cold, and solicit some ideas from your kids.
Grains & Breads:
Include whole grain bread, crackers, pretzels, tortillas, cereal, toasted whole grain
waffle, pasta, rice or couscous.
Fruit & Veggies:
Try to include some sort of fruit and/or vegetable. Consider fresh, frozen or dried fruit
with out added sugar. Using 100% fruit or vegetable juice is another idea. Toss in some
carrots, cucumbers, or other veggies with low fat dressing or dipping sauce.
Protein: Use turkey, ham or roast beef lunch meats or
leftovers from dinner. Try veggie patties or hardboiled eggs. Include low fat cheeses,
cottage cheese, or yogurt. Consider adding nuts, nutbutters, soybeans or bean soup or dip,
such as hummus.
Calcium: If calcium is not met through other foods, include
low fat milk, cheese (string cheese) or yogurt, calcium fortified juice or dark green
leafy veggies.
Fun Foods: Treats or
fun foods are optional, but important to include so kids can see that all foods can fit
into their day. Some examples are cookies, chips, candy or granola bars.
Keep the Food Safe: It is
important to keep hot foods hot and cold foods cold. Consider getting an insulated lunch
box or small cooler to help keep things cold longer. You can include an ice pack to keep
food cold or consider freezing a bottle of water, juice or pre-stirred or mixed yogurt.
You can also use a thermos to keep drinks cold or soup and chili hot.
Solicit Ideas and Help
From the Kids. Once kids are old enough to pack their own lunch you can pass this duty
on to them. Of course you can check in with them to ensure that the different food groups
are represented in their lunch. For the younger kids, let them make the decision of what
to have within each food group. However, you should determine the choices. Try to keep it
simple with no more than 2-3 options. Having the kids make their lunch or participate in
the decision allows them some “ownership” of their meal. With this ownership,
there is a greater chance they will eat their lunch.
Some Lunch Examples:
Rice balls rolled in grated carrots
and ham, add some yogurt and a piece of fruit to round it out.
Left over pasta and meat sauce (add
tofu, soybeans or other beans to marinara sauce), milk and cookies.
Left over veggie pizza and juice.
Tuna or roast beef sandwich (using
pita, bread or tortillas), veggies and dip, calcium fortified juice or milk.
Cheese sticks, crackers, cut up
fruit, milk and a granola bar.
Peanut or almond butter and jelly,
honey, banana or raisin sandwich, milk or calcium fortified juice, baby carrots and dip.
Yogurt, soybeans, pretzels, a piece
of fruit and water.
Nuts and dried fruit with yogurt, a
bagel and milk.
Pack a burrito.
Spread some refried beans, rice or corn, and cheese on a tortilla. Roll it up
in foil. Add a side of salsa, chips, and fruit.
Special
thanks to Anna Haake, May Wang, Amy Weidner and Diana Weissman for their suggestions.
