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Nancy Crites B.Ed, NCP
Nutritional Consultant Practitioner
Oh no, I have to pack another lunch!
Preparing
a healthy lunch can be challenging, here are some ideas which
may help make the job more interesting ans successful for everyone!
-
know what your children like to eat
-
involve
your children in planning and preparing lunches
-
consider their
hunger level
-
use proper packaging-various sized containers,
plastic wrap, disposable spoons
-
make it look appealing
-
keep it the proper
temperature- ice packs, frozen fruit juices, thermos
-
make
lunch fun, include little notes, drawings, special napkins
-
include
healthy desserts
-
make the drinks count- smoothies, protein
drinks, pure juices, not 10% juice with sugar and coloring
-
use
a thermos for hot foods, soups, leftovers
-
be creative, anything
goes for lunch!
School Lunch Suggestions
- red bell pepper strips, baby carrots, celery or other
vegetables they enjoy, with yogurt dip, hummus, or good
quality dressing
- good quality whole grain bagel with
nut butter
- fruit salad with sunflower seeds and plain yogurt
- fruit
kabobs with yogurt/honey dip
- cheese cubes, string cheese,
or cottage cheese
- egg salad, tuna, salmon salad with chopped
celery, dill pickle, etc.
- bean salad
- green salad with chicken breast
- guacamole dip (mashed avocado,
lime, lemon, tomatoes, green onion, garlic)
with organic tortilla chips
- whole grain bread with nut butter
and banana
- trail mix with a fruits
- home made healthy muffins
- whole fruits with nut butter
or yogurt dip
- fresh pineapple
- almonds, sunflower seeds, raisins
- hummus and whole grain
pita bread
- smoothies-put these in a thermos
- fruit leather with yogurt
and sunflower seeds
- organic unsweetened apple/berry sauce
- cooked oatmeal with
raisins and sunflower seeds
- good quality cereal with milk
Roll-Ups
These are simple tortillas that have been rolled with filling and sliced. Many
kids prefer these to sandwiches.
1 small or large whole wheat tortilla
1/4 cup or more refried beans
2 tablespoons salsa or sliced tomatoes
2 tablespoons grated cheese
finely chopped peppers
anything else your child likes--this is a mix and match recipe.
Spread beans on tortilla. Top with salsa and other fillings. Roll
tightly, cut into slices, and stand up right.
Nut Butter and Fruit Spread Roll-Ups
Use 2 tablespoons nut butter and fruit spread, roll as above.
Your Roll-Ups
Roll-ups are only limited by your imagination. Think about
adding grated carrots, sprouts, shredded apple or your child's
favorite fruit or vegetable.
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