Healthy Bag Lunches for Kids!

 

Packing a lunch that the kids will actually eat can be a challenge. We have some great suggestions for a healthy homemade lunch that your kids will enjoy. While we’re at it, we’ve slipped in some adult versions that will give you the energy you need.
    Added to the balancing act of getting kids out the door and homework finished, there's also lunch to think about. And, of course, it needs to be a balanced lunch that the kids will actually eat! If that sounds like a tall order, we have some great suggestions to jumpstart the lunch-packing season. While you're making lunch for the kids, take time to make your own, too. A healthy homemade lunch will keep you from relying on the junk-food machines and will give you the energy you need to get through the day.

    Main Meal

    • Peanut butter and jelly sandwiches travel well, but as an everyday staple, they can be a little boring. Instead of jelly, try slices of fresh strawberries and/or bananas. If you spread the peanut butter thinly on both slices of bread, you can also cut down on soggy bread. Apples also work well and add a little more crunch. We think of this as the adult version of a kids' favorite, but the kids like it too! (Keep in mind that some schools don’t allow peanut butter because of allergy risks to some children. Check with your child’s school if they have any restrictions.)
    • A slice of cheese and lettuce add nutritional value to a lunchmeat sandwich. Be sure to let the lettuce dry thoroughly or pack separately in a plastic bag to add to the sandwich at lunch to avoid soggy bread.
    • Tuna fish salad made with lots of fruits and vegetables and just a little mayonnaise can easily be made up to a few days in advance and stored in the refrigerator. Try carrots, celery, grapes, raisins, pickles, apples, red onion, cherry tomatoes on the side, maybe even jicama, if you're feeling adventurous. If you make it ahead of time, you can quickly pop it in a pita or spread it on whole-wheat bread in the morning when you or the kids are on the way out the door.
    • Try one of the most popular items in trendy sandwich shops-the vegetable sandwich. The ingredients can be as fancy as you like, but it will be easier to keep the sandwich together if you assemble it on a piece of plastic wrap. This will keep it together when it's tightly wrapped, and also serve as a mini plate. A pita or a tortilla makes a nice edible wrapper. Some sandwich additions to consider are avocados; red, green, or yellow peppers; cucumber or zucchini slices; mushrooms; cheese; red onion; parsley; and whatever you can imagine.
    • Roll-ups. Somehow the same fillings that seemed boring on bread become more exciting as a roll-up. Try turkey, cheese, and veggies; or refried beans, sour cream, chopped lettuce, and tomatoes; peanut butter and chopped apples; or hummus and tabbouli. Tortillas are available in white, whole wheat, spinach, tomato, herb, and other flavors to add even more excitement.
    • Cheese and crackers-packaged separately in plastic bags-also makes for an easy lunch, and your child will benefit from some much-needed calcium.
    • Pasta salad with veggies is also delicious. You can add diced tomatoes, mushrooms, peppers, green onion, garbanzo beans, sunflower seeds, broccoli, cauliflower, or your own favorite combination. This also makes a good side dish.
    Of course, all of these things would work well for any little ones who still stay home during the day. Try cutting sandwiches into small shapes that are easy for little fingers to pick up, and provide other finger food for easy and stress-free mealtimes.
    Super Side Dishes
    Side dishes and snacks can be quick and easy to prepare. To involve the kids in the selection process, set up a "lunch line." With bag in hand, they may choose two or more side dishes to complement their lunches. You can also have them choose one item from groups of your choosing. That way they can choose one crunchy snack, one fruit, and one veggie-or whatever groups you like. If they feel in control of what they eat, they're more likely to eat what's packed. Selecting their own food choices is also a fun responsibility and a good learning experience for kids at the grocery store.
    • Grapes make the perfect addition to lunch.
    • With a little more preparation, veggies and dip can add some crunch and excitement to a school or work day. For some kids, bringing containers home is no big deal; however, for others it's a different story. If your little one is apt to lose containers, try putting the dip in a baggie closed with a twist tie.
    • A container of yogurt, applesauce, or fruit packed in its own juice is always a welcome lunchbox addition.
    • Another favorite is peanut butter on celery sticks or apple slices. While peanut butter does add fat and calories, it also provides protein for energy. And who couldn't use a little boost to get through the rest of the day?
    • Kiwifruit is a virtual powerhouse of nutrients. Try cutting it in half and packing it in lunchboxes with a plastic spoon to scoop out the insides.
    • Watermelon, cantaloupe, and other melons are easily cut into chunks and put into a sandwich bag or reusable container.
    • And, of course, the banana is a great source of potassium-and it travels well.
    • A little plastic bag with some grapes, a few carrots and celery sticks, and some grape tomatoes is a great way to add some nutrition to lunch, and, since there are just a few of each thing, it's less likely kids will get tired of them.
    • A selection of crunchy snacks, such as pretzels, baked snacks, crackers, popcorn, and other snacks are more nutritious than standard chips. Try banana or apple chips for a sweet-n-healthy change of pace.
    • Raisins are also great to have on hand for last-minute additions.
    Dessert
    What's a home-packed lunch without a sweet treat?
    • Pudding makes a nice dessert and it adds calcium to lunch.
    • Kids love the fun of packaged gelatin, and they'll get some protein.
    • Try making chocolate chip cookies with added oatmeal to increase their nutritional value.
    • Muffins are also a good choice, especially with blueberries or apples.
    • Graham crackers spread with cream cheese may be the one treat that gets better when it's a little mushy.
    Little Extras
    Pack a note from home in the lunchboxes to let your children know you're thinking of them.
    While you're packing lunch the night before, you can let your youngster decorate the bag. Just be sure his or her name is legibly written, in case lunch gets misplaced.