Back to School Lunches
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Collapse ▲While it’s important to send your children to school with a healthy lunch packed with the nutrition they need to learn, grow and play, it’s also important to make sure they eat it. Involve your child while you are packing lunch, this will help them become excited about what is for lunch that day, while also giving them a sense of responsibility knowing they helped pack their lunch. Talk about the foods they are getting in their lunch that day and what kind of nutrients they provide for their growing bodies.
Tips :
1. Find a fun lunchbox. Lunch boxes that have compartments will help separate food. Also, using insulated lunch containers will help keep cold foods cold.
2. Keep it simple. Younger children often like meals with fewer ingredients.
3. Include fresh fruits and vegetables. Freshness in fruits and vegetables decreases with age.
4. Provide variety. Make sure choosy kids have enough to select from.Eating from all five food groups will supply protein, fat and carbohydrates.
5. Have fun! Another great idea is to surprise your child by placing encouraging notes in their lunch box.
In a video entitled “Back-to-school Snacks and Lunch-packing Hacks,” Catherine Hill offers key points for packing easy and healthy lunches. She suggests developing a system that works for you and having the supplies and materials available to make it easy. Catherine Hill is a Nutrition Programs Manager, Family and Consumer Sciences with NC State Extensions offers some new ideas and hacks.
Below I have included five different lunch options with a nice variety, along with how the food is classified in MyPlate.
Option #1:
Hummus~Protein
Pita Bread~Grain
Grape Tomatoes~Fruit
Cucumbers~Vegetable
Sliced Oranges~Fruit
Sliced Cheese~Dairy
Option #2:
Turkey and Cheese Roll Up~Protein & Dairy
Berries ~Fruit
Yogurt~ Dairy
Trail Mix~depending on type of mix it could have, protein, grains, and fruits
Carrots~Vegetable
Granola Bar~Grain
Options #3:
Cheese and Black Bean Quesadilla~Protein, Dairy, and Grain
Guacamole ~Vegetable
Salsa ~Vegetable
Tortilla Chips ~Grain
Strawberries ~ Fruit
Option #4:
Chicken Pasta with Green Peppers ~ Protein, Grain and Vegetable
Yogurt ~ Dairy
Granola ~ Grain
Berries ~ Fruit
Option #5:
Peanut Butter & Jelly with Whole Wheat Bread (almond butter or sunbutter) ~ Protein and Grain
String Cheese~ Dairy
Grapes ~ Fruit
Celery Sticks ~ Vegetable
Wheat Thins ~ Grain