Packing a Healthy Lunch By Wendy Milligan RD, LDN

It’s that time of year again when you find yourself staring into the fridge or pantry wondering what to pack in the lunch box.  You want it to be healthy, but you also don’t want it to end up in the trash at the end of the lunch period.

Finger foods help younger children to eat and talk at the same time allowing them to fill up and still have time for the playground.  Older kids are more likely to eat lunch if they help with choosing and preparing it.  Here are a few tips to help get the school year off to a great start.

Plan Ahead and Go Green                   

*Keep the pantry and fridge stocked with items you will need such as pre-washed and chopped fruits and vegetables.

*Try to prepare lunches the night before to avoid the morning rush out the door.

*Choose insulated lunch boxes over brown bags and send labeled reusable containers and utensils.

 Keep it Safe

*The American Dietetic Association reports that nearly 60% of kids don’t wash their hands before eating, but 9 out of 10 would do so if a moist towelette or sanitizer was included in their lunch.

*Perishable foods should not be left out for more than 2 hours to avoid spoiling.  Keep hot foods in a thermos and include an ice pack for cold items, and remember to keep lunch boxes washed.

 Make it Healthy

Lunch provides 1/3 of your child’s daily nutritional needs so remember to include the major food groups.

*Lean Protein - turkey, chicken, roast beef, tuna, hard boiled egg, beans, veggie burger, nuts, nut butters or seeds

*Whole Grains - whole grain breads, pitas, bagels, whole wheat tortillas or pasta, brown rice, crackers, pretzels or cereal

*Fruits - apple slices, grapes, orange segments, chopped melon, pineapple chunks, raisins, applesauce, kiwi, banana, canned fruit or 100% juice

*Vegetables - baby carrots, sliced cucumbers or bell peppers, grape tomatoes, celery sticks, blanched broccoli, sugar snap peas, baby spinach or salads

*Low-fat Dairy -  skim or 1% milk, low fat yogurt, string cheese, cheese cubes, low fat pudding or cottage cheese.  If your child won’t or can’t drink milk, try to include another source of calcium such as flavored milk, fortified soy milk, or calcium fortified orange juice.

 Make it Fun

*Instead of the typical sandwich, use a whole wheat tortilla to make a roll-up, stuff a pita or send leftovers from dinner.

*Use large cookie cutters for fun sandwich shapes.

*Send a topping such as granola or cereal to sprinkle on yogurt.

*Send a dip.  Dip strawberries in yogurt or apples in peanut butter.  Dip baby carrots in hummus or broccoli in ranch dressing.

 Avoid Pitfalls

*Avoid empty calories like soda, candy, chips and fruit chew snacks.

*Limit prepackaged, processed foods which are high in salt, fat and sugar.

*Prevent boredom by not packing the same thing day after day.

 Sending your child to school with a healthy lunch not only gives you peace of mind, but it gives your child what he or she needs to stay energized, fight off colds and flu, learn and grow.