As a follow-up to my school breakfast post, I want to share my strategies for healthy school lunches. As I said, we are not morning people. There is not much time to get everything ready and everyone out of the house. My philosophy: Prepping and planning are key. If it is not there, we can’t eat it, so make sure it is there.
My goal is to go to the grocery store every week or even two times a week, but honestly, that is not always possible. To get the most bang out of my time and wallet, I make a list on my phone. If I make the list on a piece of paper, it never fails that that piece of paper is sitting on my counter when it is time to shop. I make my list from staples needed and from my meal planning.
I strive to plan all three meals each day. Ugh, you may be saying—yeah, its work, I’m not going to deny that. If I don’t plan, then we don’t eat or we don’t eat well. I also plan for two kid’s breakfast, a child lunch and family dinner. For myself, I make a shake daily for breakfast and leftovers for lunch—so it’s not as horrendous as you may think.
To plan the lunches, first we go through the monthly school menu and pick out what days my son wants to eat school lunch. Yes, I let him eat school lunch—even on hot dog day. Most days he takes his lunch, I know what healthy foods he is eating at home, so to me it balances out. I ask him what foods he would like in his lunch; I’ll listen, but typically veto many options. When kids think they have input they are more apt to eat it 🙂
I like to keep the #plategoals ( ½ of the plate is non-starchy vegetables, ¼ is whole grains/fruits/starchy vegetables and ¼ is lean protein) in mind when packing lunches. Offer variety and keep portion sizes small. Remember there is no “parent fail” if you don’t get a veggie in their lunch, however, encourage them to snack on some after school and to include them at dinner. I try to include at least two colors of plant-based foods at lunch. Not only does this boost the nutritional quality, but it also makes the meal more colorful and fun! Examples: orange carrots and frozen pineapple tidbits, plum tomatoes and green grapes, black bean dip and frozen mango chunks.
On those rare days when I have an extra minute, I try to label a container or two with little post it notes, like “magnificent mango” or “tasty hummus”—it may help the lunchbox come home empty.
I plan, make my list, grocery shop, have it at home, prep it and send it. What do I send it in? I like containers, like these, that have the three compartments. They make it easy to have multiple items in the lunch box without colliding and smashing. I am not a fan of the character lunch boxes; nothing against the characters, but they are just not big enough for the containers. We got a lunchbox this year that fits the containers, lays flat, and the handle on top to hold the containers flat. If the handle is on the side, making the container on its side, it always leaks.
If your child’s school doesn’t have a refrigerator for cold lunches, then you need to make sure there is also room for an ice pack to help keep the lunch cool. If the lunch doesn’t stay cool then bacteria grows and the not so good happens—you get the idea.
When the lunchbox comes home, wipe it down and wash the container to use again. Those lunchboxes can come home nasty at times and fill with lots of bacteria. Don’t forget about the box and wiping down the ice pack.
Here are some quick, simple healthy foods my kids will eat.
- Sandwiches with
- Bread, tortilla, flat bread, English muffin, bagel, day old Jimmy John bread and pita pockets.
- To help mix it up I try to add fun shapes to the sandwich by using sandwich cutters or cookie cutter and sandwich kabobs.
- Bagels with cream cheese, quesadilla, nachos, ravioli and pasta.
- Applesauce, fresh fruit (apple slices, grapes, orange slices, cutie or pear), or canned fruit, canned in light syrup.
- Salad with salad dressing in a small cup to drizzle on, raw veggies with ranch dressing or hummus to dip in, or cold roasted vegetables.
- Whole-wheat crackers, pretzels, goldfish crackers, or baked chips.
- One cookie, rice Krispy treat, Oreo, or tootsie roll.
I want to emphasize that I don’t make these packed lunches fancy! I am about simple, quick and easy—all made possible by planning and prepping. There is no foolproof way to make sure your kids will eat their lunch while at school, but you can at least know you are doing your part for their health. Happy Back to School!