With some planning, school lunches can be child’s play
It’s back-to-school time. For many parents, that means it’s back to packing school lunches.
As a registered dietitian, I understand the importance of kids getting a nutritious lunch. They need high-quality, healthful food to help them grow, develop and learn properly. But I’m also a working mom with three kids, so I can relate to chaotic mornings.
My kids are all teenagers now, so I’ve been packing lunches for a long time. When they were little, I would pack heart-shaped sandwiches and use cookie cutters to make star-shaped watermelon. I took pride in planning nutritious school lunches and organizing their foods in a way that would get them to eat and try new things.
Today, I no longer form their food into shapes or pack it in a fancy lunch box. I do, however, still care deeply about the nutritional value of their diet. To successfully pack a nutritious school lunch, three things need to happen:
Plan: I’m a huge advocate of getting kids involved in planning their lunches for the week. Ask for any special requests and if they prefer a hot or cold meal. If kids take part in the planning, their lunches are less likely to end up in the trash or come back home untouched. Be prepared to make suggestions. I share some ideas below to help you out. Once you know what you’ll pack for the week, make a list of all the ingredients so you don’t forget anything when shopping.
Shop: It’s time to hit the grocery store. You can’t pack foods that you don’t have in the house, and the last thing you need on a busy morning is to realize you’re out of everything. Be sure to buy enough of each food to get you through the week. That way, Friday’s school lunch is just as nutritious as Monday’s.
Prepare: Take a couple hours on Sunday to prepare what you can in advance. Cook items like soups and stews ahead of time so that they just need to be heated and put in a thermos before school. Clean and chop fruits and vegetables that will be used in
sandwiches, wraps or salads. Portion out snacks and other items so they are ready to grab and pack. Doing this prep work in advance can save you a lot of time and prevent morning chaos.
Go for variety: A nutritious lunch is one that includes all of the macro nutrients—car bo hydrates, protein and fats, as well as a variety of vitamins and minerals. The best way to get all of that in one meal is to include a variety of foods.
When deciding what to pack, consider the basic food groups. Carbohydrate-rich foods include breads, cereals, pasta, rice, noodles and other grain-based foods, as well as fruits, vegetables, beans and other legumes. Some dairy foods, like milk and yogurt, also provide carbohydrates.
Beef, poultry and other meats are great sources of high-quality protein. Other protein-rich foods include fish and other seafood, eggs, beans, lentils and dairy foods like milk, cheese and yogurt.
School lunches should also include some dietary fats. Protein-rich foods like beef, eggs, fatty fish and fullfat dairy are natural sources. But fats are also found in nuts, seeds, avocados, dressings, butter and oils.
Keep it safe and fresh: You need the right equipment to keep food at a safe internal temperature until it’s time to eat it.
Cold items should be packed in an insulted cooler with an ice pack or two. If your child prefers a hot lunch, invest in a high-quality food thermos that will keep hot food at a safe internal temperature. If you are reheating leftovers like soups or stews to carry in a food thermos, be sure to reheat it to at least 165 degrees first.
In addition to an insulated lunch bag, purchase some reusable containers to reduce waste. Use tiny containers for salad dressings and other condiments and bigger ones for vegetables and cut-up fruit. There are also a wide variety of lunch boxes on the market today. Many come with their own containers, while others have compartments to keep foods apart.
Great pairings
Choosing foods from all of the food groups helps kids get the wide variety of nutrients they need for growth and development. Here are some nutritious pairings:
Sandwiches – Ham, turkey or chicken sandwich with cheese, lettuce, a tomato slice and mayonnaise between two slices of whole wheat bread. Serve with fruit and vegetables such as cut-up melon, raw peppers and ranch dressing.
Wraps – Roast beef and cheese with spinach, peppers and Dijon mustard wrapped in a flour tortilla. Serve with an apple and cherry tomatoes drizzled with balsamic vinaigrette.
Pitas – Tuna or chicken salad with diced cucumbers and peppers stuffed inside a pita. Serve with a nectarine or other favorite fruit, carrots and ranch dressing.
Soups, stews or chili – Serve with a side of crackers and a piece of fruit.
Greek yogurt bowl – Put 1 cup of Greek yogurt in a container and drizzle with honey. Pack a side of granola, berries and chopped nuts to top the yogurt when ready to eat.
Snack platter – Make a portable snack platter by packing crackers, string cheese and a hard-boiled egg with a piece of fruit, snap peas and some pretzels.