Tips on Packing Healthy School Lunches

Eating healthy involves a little bit of time but it doesn’t have to be tedious or cumbersome!  Here are some helpful tips to get the creative juices flowing... 

Let’s start with the basics:

•  Avoid processed foods

•  Use all-natural and organic when possible, esp. corn, soy and dairy

•  Keep lunches minimal in sugar

•  Purchase colorful foods

•  Offer nutrient dense items

•  Avoid desserts like cookies or pastries

 The Main Dish~

Leftovers.  To keep leftovers warm until lunch, trying using a Thermos BPA-free Foogo container.  They come in 7, 10 or 16 oz. sizes.

Sandwiches.  There are many wonderful brands of gluten-free breads like Rudi’s or flourless, sprouted-grain breads like Ezekiel made by Food for Life. The benefits to eating low-glycemic, nutrient dense sprouted breads means the absence of blood sugar surges found with conventional breads. 

Nut butters.  An alternative to the proverbial PB&J!  Add a high calcium choice like almond butter, local honey and banana slices or a chocolate hazelnut spread instead.  Ditch the bread and cut apples into slices and use the nut butter as a dip. 

Salads.  I consider salads the most versatile of all the lunch choices.  Salads are also a great way to get greens and a plethora of nutrients into your child’s diet.  You can add just about anything to a salad to make it colorful, tasty and nutritious! 

Omega-3 Crunch Salad

For starters, baby lettuces are tender, milder and more nutritious and than their adult counterpart.  Top salad greens with your child’s favorite raw veggies like finely chopped carrots, red peppers and cucumbers.  For heart healthy fats, try adding 1/2 an avocado.  Healthy fats keep us full and feeling satisfied longer.  Sprinkle sunflower, pumpkin or sesame seeds instead of croutons for added crunch. Bite-sized portions of chicken or eggs; nuts, such as walnuts or pistachios; and various cheeses like cheddar, add a significant amount of protein. 

For a simple dressing use first cold-pressed olive oil with lemon or vinegar.  If using bottled dressings, avoid those made with canola or soybean oil as they are highly processed.  To keep salads soggy-free, purchase 2 oz. disposable plastic containers online.

Vegetable Snacks~

•  Sliced or julienned organic red peppers or grape tomatoes (oh, so sweet!)

•  Sliced vegetables like carrots, cucumbers, celery.  Pair with hummus or ranch.

Fruit Snacks~

•  Offer a different fruit for each day of the week.  If you slice it, they will eat it!

•  “Make your own” trail mixes with bulk nuts and organic dried fruit

The alternative to processed snack foods~

•  Organic tortilla chips with salsa for dipping

•  Bagged organic popcorn

•  Cliff’s Kid ZBar  or Cascadian Organic granola bars instead of wheat based bars

Sweet treats~

•  Hail Merry Chocolate Macaroons (5g sugar) contain raw coconut needed for energy!

•  Chocolate! Dark chocolate contains antioxidants and can be added to any trail mix.

Many of these options not only offer an abundance of health benefits, they are tasty too.   The salty and sweet treats mentioned above will surely satisfy while, at the same time, nourish kids’ bodies and minds.

Authored by Laura Bushey, a health educator and personal holistic chef. Her company Kitchen of Life, provides a hands-on approach to transitioning individuals and families to the joys of  eating and living healthier.  Visit www.kitchenoflife.com to find out more!  For yummy recipes check out Kitchen of Life on facebook!!  (https://www.facebook.com/KitchenOfLife)