Ten Tips for Packing a Healthy School Lunch

Many lunch boxes are overloaded with fat, sugar and salt and are missing fruit, vegetables and whole grains. Lunch is one of the most important meals for a kid providing the energy they need to complete their school day! Just a few changes can make a word of difference, cut the sugar and fat and add the fruits and vegetables.

Here are ten easy tips to give your child’s lunch box a nutrition makeover:

1. Rethink the drink: Milk is by far the largest source of saturated fat in children’s diets. Choose low fat milk, or water. If you are going to send juice make sure it is 100% juice.
2. Watch your dairy choices: Make sure to pick low fat or fat-free. Healthier source of calcium include lower fat cheese, fat-free and 1% milk, low fat yogurt, are calcium fortified o.j.
3. Make sure your meat is lean! Low fat or fat-free turkey, chicken, ham. Avoid Bologna, salami, roast beef and other high fat proteins.
4. Fruit is a great way to add color! Try serving it sliced, cubed or with a yogurt sauce. Let your kids pick out new fruits to try or make a beautiful fruit salad.
5. Sneak in the veggies! Put veggies into the sandwiches, use lettuce as the bread for a crunchy alternative, a salad with a separate container for the dressing or simply add cut up raw veggies with some dip.
6. Make sure you choose WHOLE: Choose breads, crackers, pretzels and wraps that list “WHOLE wheat” as the first ingredient. If the main flour listed on the label is “wheat” or “unbleached wheat flour” the product is not whole grain which means less fiber!
7. Watch the junk! Cookies, chips and sweets seem like a “fun treat” but too much means your child’s lunch won’t have the nutrients needed to help them focus in class and have the energy they need for the rest of the day. One low-calorie treat is okay but choose wisely!
8. Don’t forget vegetarian proteins: Why not pack hummus with raw veggies or a classic PB & J made with natural peanut butter.
9. Have your children help: Let them create a list of their likes and dislikes or take them to the grocery store and have them give you suggestions.
10. Most importantly be creative and have fun! Sandwiches don’t have to come on bread. Pack crackers or do turkey roll-ups, cut things into fun shapes or try something new.

Some yummy lunch ideas

• Use whole wheat wraps instead of bread. Fill it with a salad, lean meat & cheese, or hummus and grated vegetables or refried beans, cheese and salsa.
• Lots of little things are super fun and yummy, crackers, veggies cut up and small pieces of cheese are all great ideas!
• Stuff a mini pocket with different sandwich fillings
• Toss leftover pasta with veggies and dressing
• Cut fresh vegetables, cheese cubes, and whole grain crackers
• Hummus with pita wedges and vegetables for dipping
• Homemade pizza – cut a pita down the center, put sauce and cheese on it and cook
• Send soup or chili in a thermos, add a small bag of cheese to sprinkle on top
• Pasta salad is a great way to gets lots of veggies into your kids
• In the winter use a warm pack and send in some yummy leftovers from the dinner the night before
• Look at pre-packaged lunches (like Lunchables) and make them healthier. Triscuits, low fat deli meat and cheese, 100% juice and pudding or a granola bar for dessert. Don’t forget to add the fruit!!

Check out the Lunch Box Blueprint for more ideas for a nutritious, satisfying lunch!

Created by: Molly Mazanec CPNP

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