Keep School Lunches Tasty, Healthy and Simple to Prepare
A great number of children prefer to take their own lunch to school.
Creating a list of food choices that are tasty, healthy, simple, and not time consuming to prepare eliminates school day stress. Proper nutrition is vital to a successful school year. Healthy brain and body functions depend a lot on consuming nutritious foods. Parents who plan noontime meals are also helping their child learn the importance of making smart eating choices. They also know their child’s likes and dislikes best and are in the best position to encourage nutritional balance and trying new foods.
5 Food groups: Grains, Dairy, Veggies, Fruits, and Meats, Poultry, Fish, Dry Beans and Nuts
Pick a variety of things from each of the five food groups that can pack easily into a school lunch. When possible, choose fresh produce over processed.
Grains: Whole grains are full of complex carbohydrates that will keep a child feeling full longer. The body burns this fuel slower. White flours, white breads and cookies, will give a quick surge of energy but won’t supply nutrients to sustain energy as well as whole grains can.
Dairy: A good source of protein and fats for growing bodies. Yes, children need fat included in their diets but don’t overdo a good thing. Pick sensibly and avoid added refined sugars. String cheese, yogurt, a cheese sandwich or simply cheese and multi-grain crackers are great choices and real simple.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts: Protein power houses that sustain learning and growing strong bodies are the essence of this food group. Consider quick to prepare slices of ham, tuna, a boiled egg, hummus, almonds, or any favorite nut.
Veggies: A basic building block of every diet that comes in many eye-pleasing colors. Fiber, beta carotene, and a great number of minerals are part of this essential food group. Put a few carrot sticks, chunks of broccoli or cauliflower, or cucumber slices in a baggie. Add a lettuce leaf to a sandwich.
Fruits: A wonderful source of healthy sugars and fiber. Lots of Vitamin C for a healthy immune system, too. Young bodies need what fresh fruits have to offer. An apple, pear, plum, strawberries, small bunch of grapes, an orange, or anything that is in season is going to be perfect.
Grocery shop with school lunches in mind
Think forward to meet the week’s needs. School lunches are easy to pack when the items are already bought and washed. Don’t forget to wash those fruits and veggies to ensure your child will eat “clean” foods. There are plenty of convenience items to be found that are ready-made in individual portions. However, you will save money if you purchase a bunch of carrots, a block of cheese, a large bag of nuts, etc. and do the prep work yourself. Boiling a dozen eggs doesn’t take too long.
Let the children help
Inform the children that they are old enough to participate in making their own lunches. Even first graders will enjoy helping. But give them a basic guideline to follow like: Choose something from at least three of the five food groups. Make sure they know where to find baggies and food storage items to use. And don’t forget the napkin.
Drinks to take along
So many drinks are loaded with sugar as well as caffeine. Try to make sensible choices and limit refined sugars and caffeine consumption. Water is always good. Chocolate milk has been found to replenish bodies with good nutrition.
Desserts
Desserts are not necessary for school lunches but are nice once in a while. Fruit can be considered a dessert alternative. A cookie with oatmeal plus chocolate chips or fruit might satisfy. It’s perfectly okay to keep dessert as an after school treat.
