Packing Healthy Lunches for Kids

You've got the school supplies ready to go, but what's your plan for packing healthy back to school lunches? I know this is on the mind of many a mommy- including me. Packing a healthy lunch at home can ensure kids get the nutrition they need without all the fat, calories and salt found on convenience foods and many school lunches. Too much salt, calories and fat can contribute to long term health issues like obesity, high blood pressure and diabetes. Among children today, obesity is causing health problems that previously weren't seen until adulthood- now that's scary.

Preparation is an important factor in helping your child eat healthily.

 Tips on Packing Healthy School Lunches

Plan ahead! Writing out a list helps me stay to focused on my purchases. Going rogue can be dangerous because your just grabbing at unnecessary stuff.  

Shop your local health store for pre-packaged snacks that are high in fiber and low in fat, sugar and calories. A couple of great options are nuts which are high in protein and pre-sliced apples in individual bags. 

  Write down ideas as you see them. Keep a pad out on the counter until your ready to get to the store. If you see a sandwich idea, jot down all ingredients needed for it.

                                                                                                                                                         Having a variety of containers helps me to pack healthier. My obsession? Lunchbots. They are stainless steel bento box style containers with dividers. I bought one for Chloe and Max. It will make sending in fresh fruits and veggies along with rolled up turkey and crackers a cinch. I bought the quad which has four sections- they also come in three, two or even one sectioned containers...and they are waste free so great for the environment!

Rinse and slice fruits and veggies Sunday night so they are easily accessible all week when your ready to pack lunches.

Cut fruit into shapes for greater acceptance. You can use cookie cutters.

Getting lunches made right after dinner can help the morning run more smoothly.

100% juice boxes with no added sugar (I like fruitables) in the freezer will keep lunches cool until lunchtime.

Watch your portions. Size does matter! Portion size has a lot to do with why our kids are gaining weight. Because there's too much of everything on their plates, our kids are getting far more calories than they need. You may be surprised to learn these are serving sizes:

• 1 slice of bread
• 1/2 cup of rice or pasta
• 1 small piece of fruit (super large apples are 2+ servings)
• 1 wedge of melon
• 1/2 cup of fruit juice
• 1 cup of milk or yogurt
• 2 to 3 ounces of meat, poultry or fish (approximately the size of a deck of cards)

                                                       Health on the Go!
                                                
Hummus now comes in individual snack packs! Send them to
school along with cut up pieces of whole grain pita bread, pretzels, celery, cucumber or carrots. Hummus is a low fat protein source and is high in iron and vitamin C.

Sandwiches can be made healthily on whole grain or wheat bread, pita, wraps or flatbreads. Choose lean meats in low sodium such as turkey or chicken. I love Boarshead low sodium chicken breast. Use reduced fat mayo or mustard to dress it up.

Peanut butter makes for a high protein lunch. I made a PB&H (honey) with apples that my kids loved. Substitute the peanut butter with soy nut butter if need be. I am healthy makes a great one.

Hard boiled eggs are great for lunch- my daughter refuses to take them because they smell! If your child doesn't mind- its a great option!

Low-fat or light yogurt with a side of granola and chopped fruit can make a great lunch or snack! Stay away from yogurts targeted at children because they are high in calories and sugar. My kids love Danon Oikos in Vanilla.

Cereal is great for lunch! Buy individual milk containers or pour some 2% milk into a spill proof container and freeze it the night before.

Look for granola bars that are low in fat and sugar. Choose ones that contain less than 1 gram of saturated fat per serving and no more than 35% sugar by weight. There should be at least 5 grams of protein as well....not all granola bars are created equal!

My peanut butter and yogurt dip is another great option that got rave reviews from not only my children, but most of my readers and their children as well. Click on the link for the quick and easy recipe to make it!



I hope I was able to help some. I know it is not easy- especially for those with picky eaters.

Do you have any healthy lunch ideas you can share? I would love to hear them.