 Children who eat nutritious foods do better in school. Packing a lunch you can ensure your child gets the nutrients he or she needs to stay energized and ready to learn. If your short on time you can take advantage of the lunch program at your child’s school. School meals are not only convenient but also an inexpensive and healthy option. When packing a lunch send a
combination of foods that supply protein, fat and carbohydrates to sustain energy
and concentration for several hours. Eating foods from at least three food groups
gives children the nutrients and energy they need to feel good and do well in
school.
What should you pack?
Children's input should be the first ingredient. Children who help select and prepare their meals tend to eat better. You may need to establish some
ground rules for what goes into the lunch first. Talk to them about what they
like to eat and take them with you on your next trip to the grocery store.
Don’t let packed lunches get repetitive. Try different types of bread, dips, small treats and short notes to remind them you love them or you’re looking forward to an after school activity.
Here are some of our favorite lunches to get you started.
Sandwiches
Spice up your typical sandwiches by using different grain products instead
of plain white bread:
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Different breads (9-grain, whole-wheat, spelt, kamut, sourdough)
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Rice cakes
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Plain or flavored bagels
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Whole-wheat buns
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English muffins
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Matzo crackers
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Pita bread
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Dress up plain pita bread by trying something new.
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Pita Pizza: Spread low-fat ricotta cheese
in the inside of the pita. Then stuff sliced tomatoes (or any type
of pizza toppings) and any leftover cooked meat into the pita. Drizzle
with marinara sauce and top off with low-fat mozzarella.
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Stir-fry Pita: Mix steamed rice, mixed
vegetables, and leftover meat with teriyaki sauce. Then stuff teriyaki
mixture into pita.
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Wraps and More
Usually served hot, these balanced, nutritious dishes are still tasty when eaten
cold. Wrap in foil and send kids off to school with a unique lunch.
Soups
As the weather cools down, pack a soup lunch that will bring the flush back
to your child's cheeks.
To keep the soup hot until lunchtime, first warm up any leftover soup, then
pour into a Thermos®. Pack a small roll of bread or some crackers to go
along with this hot lunch.
Safe Food Handling Tips for Lunches and Snacks
It is especially important to take extra precautions and practice safe food
handling when packing a school lunch. If lunches are not refrigerated, they
provide the perfect environment for bacteria in food to multiply rapidly and
cause foodborne illness. Follow the suggestions below to reduce the risk of
foodborne illness this school year:
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Encourage children to wash their hands before
eating!
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Include a package of moist towelettes in case
soap and water is not accessible.
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Use an insulated lunch bag with a commercial ice
pack. Sandwiches with meat and cheese fillings will stay cool, tasty
and safe.
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Teach your youngsters to keep their lunch bags
out of the direct sun.
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Use a chilled Thermos® to keep milk, juice
or other perishables cold.
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Add a box of 100% fruit juice or cup of yogurt
that has been frozen overnight. By lunchtime, they will be defrosted
and will help keep the other foods cool.
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Include foods that do not need refrigeration like
peanut butter sandwiches, whole grain crackers, dried fruit, fresh
fruit, granola bars and unopened cans of pudding.
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Wash fruits and vegetables before packing into
the lunch bag.
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Wash insulated lunch bags after every use.
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