When I was staying at school for lunch in my high school years, my dad would prepare my lunch along with his, the night before. My lunch was a duplicate of what he was taking for his lunch; a sandwich, a piece of fruit, and a homemade cookie. Dad wasn’t creative with lunches and he liked predictability. I would often see other students at school enjoying more interesting lunches. I still recall the first time I saw someone eating heated leftovers out of a thermos and thinking how that would be a nice change from sandwiches.
As the title says, March is “Nutrition Month” and I’m hoping to inspire readers to prepare healthy lunches and snacks that will be enjoyable and keep your energy level up throughout the day.
It’s a good idea to have a lunch box or bag that will last for a while. You might want a small thermos so you can include heated leftovers in your lunch. Chilled ice packs will keep your lunch at the proper temperature until lunchtime.
You may want to talk to your parents about creating a few Lunchbox Stations in the kitchen where foods for school lunches can be stored. This will make it easier to put your lunch together. You can decide with your parents what to include in the lunch stations and regularly swap things out for variety. Some suggestions are listed below.
A basket on the counter or in the pantry/cupboard might contain:
- dried seaweed
- tins or cups of soup
- energy bars
- packaged nuts
A container/drawer in the fridge could contain:
- pre-washed salad greens
lean meats/cheese
- hard-boiled eggs
- small containers of dip for veggies
- washed and chopped fruit
- Plain Yogurt
Another container in the freezer might contain:
- frozen whole-wheat pasta
- frozen burgers
- frozen vegetables
- frozen berries
Consider yourself asking your parents if you can tag along when they shop for groceries. Then
you can help pick out foods that are your favorites or suggest new foods that you’re interested
in trying. Maybe you recently swapped your applesauce for a friend’s cup of mixed berries and enjoyed them. It’s also fun to include foods for special days happening during the week
like heart-shaped crackers for Valentine’s Day or green foods for St Patrick’s Day.
Now let's dive into the world of balanced diets. Imagine that your lunch plate is a colorful
canvas. You're about to create a masterpiece to fuel your body and mind. Vibrant vegetables
and fruit should fill 1⁄2 of your plate. Broccoli, carrots, bell peppers, and juicy berries are great
vitamin and mineral flavor explosions. Whole grain bread, brown rice, and quinoa make up the
sturdy foundations of castles in your masterpiece. They will keep you feeling full and energized.
Lean meats like chicken or turkey, are the loyal knights that will repair your muscles after soccer
practice. And don’t forget beans that are like treasure chests filled with protein and fiber. Nuts,
avocado, and healthy oils like canola and olive work like magic potions to keep your brain sharp
during your daily adventures. Maybe you want to include milk, yogurt or small amounts of
cheese that act like friendly dragons guarding your teeth and bones with calcium and vitamin D.
Don’t be fooled by the sugar-breathing dragons found in flavored milk and sweetened yogurt.
Remember that water is the ultimate potion to keep you hydrated and focused. Be wary and
avoid sugary drinks that are like enchanted traps.
Getting everything just right for your lunch will take some practice. You might need a parent’s
help so you know how to preheat a thermos before putting heated leftovers in it. Or the best way
to prepare apple slices so they don’t turn brown before you eat them. You can find those tips
and others here:
www.realmomnutrition.com/8-lunch-box-hacks-to-make-life-easier/#2-preheat-the-thermos-
Stuck for new lunch ideas? Check the links listed below and visit www.eatingwell.com which has
some great lunch ideas like:
- Creamed Cheese and Veggie Roll-up
- Protein Bistro Lunch Box
- Tortilla Pepperoni Pizza
- PB & J Bistro Lunch Box
And for snack ideas maybe try:
- cup of carrots, bell pepper, or broccoli with 2 tablespoons of hummus
- cup of blueberries or grapes with 1⁄2 cup of plain, low-fat yogurt
- Medium-sized apple or banana with a tablespoon of peanut butter
- 1⁄4 cup of tuna wrapped in a lettuce leaf
All this talk about food and snacks has made me hungry. It’s time for a PB & Jam sandwich.
Yes, I enjoy sandwiches and now enjoy a variety of different types.
I hope that you enjoy creating your nutritious school lunches!
Resources:
www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/
www.cdc.gov/healthyweight/children/index.html
www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/inyour owndex.html
www.healthline.com/nutrition/food-and-nutrients
www.healthychildren.org/English/ages-stages/gradeschool/nutrition/Pages/Making-Healthy-Foo
d-Choices.aspx
www.eatingwell.com/gallery/13659/easy-bento-box-lunch-ideas-for-work-and-school/
www.eatingwell.com/article/291139/the-top-10-healthiest-foods-for-kids/
www.eatingwell.com/gallery/8062997/easy-back-to-school-lunches-for-kids/
www.realmomnutrition.com/lunch-packing-stations/
www.eatright.org/food/planning/away-from-home/banishing-brown-bag-boredom
