Lunch Box Time is Just Around the Corner Beat those lunch box blues!

 

 

It's July, and that means summer vacation from school is in full swing. But that also means that the beginning of school—in early-to-mid August for most of us—is right around the corner. And if your children attend day care, you really never got a break from fixing lunches. Regardless, now is the perfect time to resolve to make packed lunches fun and interesting.

 

Creating healthy school lunches is easier than when our parents fixed them for us. Many individually packaged, ready-to-eat foods are available: yogurt or cottage cheese; pre-cut fruit and vegetables; and single-serving fruit. The key to great ingredients is finding ones that travel well. That can mean cute little packages or natural packaging that is lunch box-friendly.

 

• Find portable vegetables: Try grape or cherry tomatoes, baby carrots, and slices of red, yellow or green peppers. If they like to dip, pack some of their favorite salad dressing. Add a can of tomato V-8 juice or send a thermos of vegetable soup.

 

• Find fruit that travels: Try grapes, blueberries, strawberries, slices of apple, or a tangerine. Tuck slices of a banana in a peanut butter sandwich. Pack a container of dried fruit and nuts.

 

• Include dairy: Send fat-free milk boxes, thermoses or encourage children to buy milk at school. Send a serving of yogurt layered with fruit for a  healthy sundae. Send slices of cheese to eat with whole grain crackers or in a sandwich.

 

• Lunch crunch: Choose whole wheat or regular pretzels, baked snacks instead of fried, or a handful of whole grain dry cereal for that satisfying crunch sensation.

 

• If available, post the school menu at home and review the offerings weekly. Make suggestions to help kids put together a healthy meal, and decide which days will be home-fixed lunches and which ones will be cafeteria meals.

 

• Make milk a must: Children need three cups a day. Choosing milk over soda or fruit juice is an easy way to get in a serving and establish a healthy habit.

 

• Have dessert: Suggest ice cream at school. It's often available, portions are small and it contains more nutritional benefits than other sweets. Send fruit as a treat, or pack some reduced fat and calorie pie or cake.

 

• Do lunch with your kids: See the spread of foods, the decisions they face and the help they get. Observe them eating. This first-hand experience helps parents understand the guidance they need.

 

The new school year is a great time to introduce new healthy habits. This year make one of these habits healthier lunches, whether children buy, bring or do both.