By Colleen Hurley, RD, Certified Kid’s Nutritionist
Fall has fallen and school days are back in full swing. Whether it be packing a lunch, an after school snack, or sending your little one to daycare with a meal in tow; the midday meal should be tasty and pack a nutritional punch to help fuel those developing brains during the day. Lunch is an important meal for kids and the days of a plain sandwich are long gone. Start by using your A, B, C’s as a guideline to help you pack a healthy school lunch:
Always add a fruit or veggie
Buy a reusable lunch bag, thermos, and ice packs to help keep cold foods cold and hot foods hot
Create a meal that contains a protein source, complex carbohydrate, calcium source, a quality fat, a fruit and/or veggie, and a hydrating drink such as water or juice that is clearly labeled 100% juice.
Don’t forget about last nights leftovers, throw them in a thermos a yummy treat
Experience letting your kids help pack a lunch, it not only teaches them responsibility but they are also much more likely to eat it if they had a hand in helping prepare
Focus on finger foods: sliced apples dipped in nut butter or carrots sticks dipped in ranch dressing are fun ways to sneak in some nutrients
Get organized by planning ahead: prepping veggies and washing or slicing fruit ahead of time, say on Sunday nights, can be a real time saver and helps avoid the urge to use processed foods
Hop outside the lunchbox by thinking beyond the sandwich; mix things up with tortilla wraps, gluten free crackers and hummus, corn tortillas with black beans and cheese, or pile nitrate-free lunchmeat into a leaf of lettuce and roll it up
Imagine yourself as kid: all grown-ups were kids once, so think of what would have made your day as a kid. A sticker, a fun napkin, or a little note from mom all add to the fun of a bagged lunch and help make lunchtime something your child will look forward to.