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.