Back to School Sack Lunch Tips
Here are some easy tips to make school lunches your kids will love!
It’s back to school time once again. Giving your kids a lunch they will eat and one that is good for them can often be a hard-fought battle. Here are some easy tips to make that morning struggle a little smoother.
- Whole wheat bread (2-3 grams of fiber per slice)
- Fortified white bread/other whole grain bread (2-3 grams of fiber per slice)
- The new sandwich thins, bagel thins and English muffins can add a great change to a boring sandwich
- Look for FIBER—Kids need their age + 5 (For example, a six year old will need (6 + 5) = 11 grams of fiber per day)
Fill it with protein
- Kids love repetition…it’s okay to serve sandwiches every day!
- Natural peanut butter or those with no added high fructose corn syrup
- Turkey, chicken, low sodium ham, 2% cheese–spend the extra money for quality lunch meat contains protein with less sodium, water, fillers, and preservatives
- Chicken or tuna salad made with olive-oil blended mayo, chopped veggies or fruit and nuts
Super side dishes
- Natural or baked potato chips or pretzels—look for zero trans fats and more natural ingredients
- Pre-packaged veggies or sliced fruits with dip, tossed salads with light dressing
- Pasta salad with high fiber pasta, light Italian dressing, favorite veggies
- Each Sunday make your own fruit cups in disposable bowl
- Homemade trail mix (pretzels, popcorn, dry cereal, nuts, raisins) —pre-bag portions so they are ready to go for busy mornings.
- Lower sugar yogurt—ingredients should include low fat milk, pureed fruit, steer clear of added sugars
- Make your own homemade mini-muffins or reduced sugar baked goods
- Check out the new 100 calorie packaged goodies. Limit to one per lunch.
- Alternate with your child’s favorites…one day cookies, the next a fruit cup. Compromise…it works!
- Small bottled waters
- 100% Juice boxes
- Let them purchase skin or low-fat milk at school
- Skip the fruit punch drinks, sodas, and sugar added flavored-milk