Genius hacks to help you pack healthier lunch options as kids go back to school
It’s difficult enough to fix food kids want to eat at home. But, what about healthy food they’ll want to eat at school?
Phoenix-based food writer, cookbook author and nutritionist Robin Miller knows that this
struggle is real. She lovingly prepared a lunch comprised of ciabatta sandwiches, fresh salsa, adzuki bean chips, pepper jack cheese and yogurt and was understandably miffed when her son, Luke, told her, “I threw the sandwich out.” Why? He said it
was too big.
So Miller started over. And she prepared an entire list of kid-friendly, grab-and-go food items that you can try in your child’s next lunch. The best part? They’re fun and healthy, Miller says. “I plan ahead, pack them with love and strive for a healthy balance of complex carbohydrates, protein and fiber.”
Here are some options that can you add to your lunch planning repertoire:
Miller also recommends setting up food stations to help teach kids how to prep and plan their meals. And getting your kids involved means they are choosing what they like, so
they are more likely to eat it later. She suggests theme stations such as wraps, soups, mini pizzas, bowls of rice or pasta and smoothies.
For a wrap station, let kids tuck their favorite fillings into a flour tortilla or pita. Miller says
mini pizzas or antipasti are a “more healthful version of (their) prepackaged counterparts.” Kids get to choose what to pack alongside their pizza “base.” All they need to do when it’s lunchtime is spoon the sauce, sprinkle the cheese and add toppings. (Don’t assemble in advance or the bread will get soggy.)
A pasta or rice station offers complex carbohydrates plus protein and veggies. Cook a pound of spiral pasta or a cup of rice and let the kids pick their ingredients, then add a
light dressing, balsamic vinegar or olive oil, if desired.
WRAP STATION
Smoked turkey, baked or smoked ham and roast beef
Swiss, cheddar and pepper jack cheese
Baby spinach, romaine and red lettuce
Sliced tomatoes, roasted red peppers and pickles
Mustard (yellow, Dijon, honey), mayonnaise and hummus
PIZZA OR ANTIPASTI STATION
Mini whole-wheat pita pockets or whole-wheat sandwich thins
Pasta or pizza sauce (pack in a small, reusable plastic container)
Fresh mozzarella balls (bocconcini) or shredded mozzarella cheese
Cured meats, such as pepperoni, salami and ham
Red and green bell-pepper slices
Fresh or steamed broccoli florets
Sliced olives
PASTA OR RICE STATION
Cubed cheese, crumbled feta cheese or grated Parmesan cheese
Grilled chicken breast, diced or tuna chunks (from a pouch)
Black beans (canned, rinsed and drained)
Cherry or grape tomatoes, shredded carrots, shredded red cabbage, diced celery or diced cucumber
Sliced olives
Pickled peppers
VEGETABLES
Bell peppers, zucchini, yellow squash, carrots, celery, green beans, snap peas
Wash and slice larger vegetables into thin strips
WHOLE FRUIT
Apples, pears, nectarines, plums, grapes, cherries, berries
Wash and place smaller fruit such as grapes and berries in plastic containers
MELON
Cantaloupe, honeydew, watermelon
Cube or use a melon baller, then place in plastic container (include a fork)
CHEESE
Sticks or slices
Cube or wrap individual slices
LUNCH MEAT
Turkey, ham, roast beef,
bologna
Roll meat and cheese into cigar-shaped pieces and include condiment packets or containers of dressing for dipping
DIPS AND TOPPINGS
Salsa, guacamole, bean dip, hummus, cottage cheese, ranch dressing
Portion into small bags or single-serve containers
This article originally appeared on USA TODAY: Back to school: Genius hacks to pack healthier lunch options
