By Sarah Fertsch
Staff Writer
Summer has come and gone. As the cooler weather arrives, children are headed back to school. New backpacks and pencils have been purchased, school buses have begun to make their rounds through neighborhoods, and teachers have decorated their classrooms with incredible detail.
Most adults will remember vividly making new friends in the cafeteria. The meal break gives kids of all ages the opportunity to connect with their new peers. Packed lunches are not only less expensive than school-bought lunches, but they also provide a window into your child’s likes and dislikes.
Learning requires high levels of mental clarity and energy, so when you are preparing your child’s lunch, ensure that they are consuming plenty of vitamins and minerals. Protein, the building block of the body, keeps tummies full and satisfied for hours. Carbohydrates, particularly whole grains and fruits, are metabolized to energize a person all day long. If you pack unhealthy foods or not enough calories, your child may be distracted by hunger and unable to focus on geography or spelling.
The most popular type of packed lunch is a sandwich as the main course with snacks as sides. If you decide to make a sandwich, incorporate some form of protein like peanut butter, turkey, ham, or tofu. Add cheese, bananas, mayo or mustard as well as some leafy greens to bulk up the sandwich. Consider what kind of bread you are using, because whole grain bread or pitas will be more filling than plain white bread.
Sandwiches can be a little too basic, so shake it up with another main dish for your child’s lunch. Try building a salad with grilled chicken or chickpeas, fruits and veggies, cheese, crunchy nuts or croutons, and a flavorful dressing. If your child has access to a microwave, pack chili, leftover pasta, or pizza slices. Just like adults, kids deserve variety in their meals!
Let’s talk about the sides. Prepackaged chips and cookies may seem like an easy option, but these high-calorie, high-sugar choices will cause your kid to crash by the end of the day. Consider pairing a pretzel or fruit with a high-protein dip. I recommend whole-grain crackers and hummus, tortilla chips and salsa, or strawberries with Nutella.
A little dessert will go a long way and make your child excited to dig into their lunch. Small dark-chocolate bars, yogurt-covered pretzels, chocolate-covered almonds, or an oatmeal cookie are sustainable, healthy choices with a hint of sweetness. When I was in middle school, my mom would pack me a dollar for the ice cream vending machine in our lunchroom, and I would look forward to my ice cream sandwich or Nutty Buddy all morning.
Don’t forget about drinks! Water is always a good option, but if your child has gym class or an active recess, they may benefit from electrolytes in drinks like Gatorade or Vitamin Water. Sparkling water will hydrate your little one while giving them some pep with the carbonation. Juices tend to be high in sugar, so don’t pack Capri Suns or apple juice every day.
Here is an example of a healthy lunch your child will love:
Charcuterie Kabobs
Ingredients:
- One round of salami, sliced thickly
- Cubed cheddar
- Red grapes
- Skewers
- 1 cucumber, sliced
- ⅛ cup of hummus
- Chocolate pudding cup with a spoon
- 1 can of sparkling water
Prep all produce and cut salami and cheese.
On two 6-inch skewers, alternate sliding cheese, salami and grapes until the skewer is fully covered. Wrap in foil or place in Tupperware.
Spoon hummus into a container and cover with a lid. Pack cucumbers in a sandwich bag.
Place pudding, spoon and sparkling water in the lunchbox. Add an ice pack and hand it off to your child. Enjoy!
