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Packing School Lunches

Packing School Lunches 

Just when you were fully enjoying the blissful simplicity of summer, it’s already time to do a 180-degree turn. That’s right — it’s back to school, back to schedules, back to sports and other activities, and back to packing school lunches. 

If you’re anything like me, packing lunches does not top your list of favorite daily tasks. If you have a child who’s a selective eater or has multiple food allergies, the task may be downright challenging. This Note offers a few suggestions to make packing school lunches a bit less complicated. 

KEEP IT SIMPLE 

The MyPlate icon from the USDA is useful as a guide for planning meals, and especially for lunch in particular. 

  1. Start with fruits and veggies — that’s half the lunch. 
  2. Add low-fat milk or soy milk to drink (flavored milks as a treat, only on occasion). Try to avoid juices and other sweetened beverages. 
  3. Include one serving of grains (whole grain, preferably). 
  4. Finish with one serving of lean protein. 

Use the lists here to mix and match lunches that are both appealing and nutritious… 

FRUITS   

Fresh berries 

Melon cubes 

Sliced apples/pears 

Applesauce 

Mandarin Oranges 

Raisins or other dried fruit 

VEGETABLES 

Baby carrots 

Grape tomatoes 

Sliced cucumbers 

Low sodium vegetable juice 

Broccoli florets 

Spinach (in a wrap or on a sandwich) 

GRAINS 

Whole wheat bread 

Whole wheat pita triangles 

Whole grain wrap or tortilla 

Whole wheat mini bagel 

Rice cakes 

Whole wheat past 

Granola bar 

PROTEINS 

Lean turkey or chicken breast 

Hummus or other bean spread 

Nuts, peanut, or other nut butter 

Low-fat cottage cheese or yogurt 

Slice cheese or string cheese 

Soybeans or other beans 

Hard-boiled egg 

CONSTRUCT A HEALTHY LUNCH 

Here are a few examples to choose from… 

SAMPLE LUNCH #1 

Turkey & cheese wrap 

Baby carrots 

Sliced apples 

Low fat milk/soymilk 

SAMPLE LUNCH #2 

Cottage cheese & fresh berries 

Granola bar 

Cherry tomatoes 

Low fat milk/soymilk 

SAMPLE LUNCH #3 

Hummus/Pita 

Cheese stick 

Cubed melon 

Low-sodium V-8 

If you want to increase the likelihood that your children will actually eat their lunch, invite them to choose and pack a few items they would like, aiming to make snack treats an occasional rather than everyday item. 

A WORD ABOUT SAFETY 

A 2011 study showed that by the time they are eaten, many school lunches have reached an unsafe temperature and may pose a risk for food-borne illness. To keep foods at an appropriate temperature, be sure to use an insulated lunchbox or bag, and keep cold foods cold by packing them with two ice packs or a frozen water bottle. You can also freeze certain items, such as yogurt, so it helps keep everything cold and is thawed and ready to eat by the time lunch rolls around. 

Anne Marie Kuchera is a Licensed Professional Counselor and Registered Dietitian.