Think Outside the Lunchbox

Back to school means back to packing lunches. The best lunch for kids is one that’s not only healthy, but one that they’ll actually eat. There’s nothing wrong with the tried-and-true combo of a sandwich and a piece of fruit, but to really get kids interested in lunch, sometimes you have to “think outside the lunchbox.” Here are some creative ideas to get you started.

The Basics

The three most important basics are: keep it healthy, keep it convenient and keep it kid-friendly. Here’s how:

• Pack easy-to-eat foods that don’t require peeling or special tools since lunchtime is often short. If you use packaged foods, make sure they’re easy to open.
• Younger kids have smaller appetites so pack appropriate portions. A half sandwich may be enough. Cut fruits and vegetables into finger-size portions.
• Make it fun. Add stickers and notes to your child’s lunch.
• Plan lunches with your specific child in mind. Children are less likely to trade lunches if you’ve filled their lunchbox with healthy versions of their favorite foods.
• Some kids will want to eat the same thing every day. If it’s healthy, why not? Just make sure they get variety at other meals and snack times.
• Prepare lunches the night before to keep from changing the plan from brown bagging it to buying lunch.

 

A Healthy Meal

Kids’ lunches should provide a third of their daily vitamin, mineral and calorie requirements. Experts suggest making sure lunches include something from all four food groups. Here are some easy ways to sneak a little more nutrition into your kids’ lunch.

• Make your own version of packaged snack mixes by combining pretzels, dried fruits, unsalted nuts and baked crackers.
• If you use deli meats, skip fatty meats like salami or bologna. Stick to lean meats like turkey or roast beef or reduced-fat versions of other deli meats, and choose reduced-fat cheeses.
• If you pack crackers or chips, go for baked rather than fried.
• Go easy on the mayo. Try flavored mustards or reduced-fat versions of mayo.
• Use spinach instead of iceberg lettuce in sandwiches, or use sliced veggies such as zucchini for extra crunch.
• Pack bite-size pieces of raw or lightly steamed veggies with a small container of lowfat ranch dip.
• Pack home-baked desserts rather than packaged. By making your own, you can sneak in whole-grain flours or oatmeal or add dried fruits or raisins to increase the fiber and vitamin content.
• Use whole-grain breads instead of plain white bread. Try whole-grain pita bread, tortillas, bagels and rolls for variety. Check the label to be sure you’re choosing 100% whole grain.

Pack pasta salads or vegetables marinated in a reduced-fat dressing mixed with cheese and/or meat cubes as a sandwich alternative.

 

Keep It Safe

Keeping brown-bag lunches safe is as important as keeping them healthy and fun. For the scoop on food safety, visit www.fightbac.org/main.cfm.

Tangy Waldorf Chicken Salad

Be sure to refrigerate this mayonnaise-based salad or pack it in an insulated lunch bag.

Prep time: 15 minutes*

*Chill time extra

1 cup fat-free mayonnaise 

1 tbsp. sugar

1 tsp. lemon juice

1 tsp. cider vinegar

3 cups cubed cooked boneless, skinless chicken

1 medium apple, chopped

1/2 cup each halved green and red seedless grapes

1/2 cup chopped celery

1/4 cup each golden raisins and chopped walnuts

Lettuce leaves or 6 to 8 whole-wheat pita pockets (optional)

1. In large bowl combine mayonnaise, sugar, lemon juice and vinegar. Add chicken, apple, grapes, celery, raisins and walnuts. Toss until coated. Season to taste with salt and pepper. Chill for 1 hour.

2. Serve on lettuce leaves or in whole-wheat pita pockets, if desired.

Serves 6

Per serving: 230 calories, 18g carbohydrate, 23g protein, 2g fiber, 7g fat, 1g saturated fat, 65mg cholesterol, 380mg sodium