Brown Baggin’ it for a Healthy Back to School Lunch

Can you believe that it is already back-to-school time? While many parents are focused on buying new clothes and school supplies for their kids, they may forget about the importance of buying food to pack a nutritious lunch every day!

For your kids to excel they need to eat the right foods for energy so that they can stay focused. Eating a well-balanced meal in the middle of the day can help stimulate brain activity, give your child the energy they need for the rest of the day, and help their bodies to continue to grow and stay strong.

Packing a bagged lunch is a great option for parents that don’t want to break the bank and provide their children with a well-balanced meal.

Packing the Perfect Lunch

Here are some easy ways you can keep your kids healthy with their homemade school lunches:

Fruits: Fruits are an easy addition to any lunch because there is no need for preparation other than washing it. Give your child a small to medium-sized banana, apple, orange, or some berries or grapes. All fruits contain carbohydrates which are the body’s main source of fuel, and essential vitamins and minerals to keep your kids healthy!

Vegetables: While many kids don’t love to eat their veggies, focus on the ones they do like. Pack carrot sticks, celery sticks, bell pepper sticks, or raw broccoli; add to this a side of hummus for something any child will enjoy!

Protein: While deli meats seem to be an easy choice for parents, they are loaded with sodium and fillers which are neither good nor healthy for your children.  Better options are peanut butter, leftover grilled chicken or turkey from last night’s dinner, tuna fish (use plain regular or Greek yogurt instead of mayo) or a handful of nuts.  Remember while meat is a nutritious option, not every lunch needs to contain it; vegetarian options can be quick, easy, and inexpensive as well!

Dairy: There are many great options for on-the-go dairy such as squeezable yogurt and string cheese. Try Greek yogurt for added protein and add some cinnamon or fruit for some natural sugar. Packing a milk container or some cheeses are great choices for added calcium and vitamins.

Whole Grains: Keep it simple with whole grains. While popcorn and chips may be easy, their sodium content may be extremely high. Try packing of air-popped popcorn or whole-grain cereal mixed in with some dried fruit or raisins. When making a sandwich forget the white bread; use whole wheat bread, quinoa bread, whole grain tortilla wraps, or whole grain pita pockets. While granola bars are a popular choice, focus on ones with reduced sugar content as they can be as unhealthy and calorie dense as candy bars.

Fun Lunch Ideas

A healthy and appealing lunch box consists of a variety of foods from different food groups. Include colorful foods of different shapes and sizes. Children enjoy bite-size food and foods that they can dip so incorporate these options into their lunch boxes. Here are some lunch and snack ideas that your kids will love:

Mini whole wheat bagel with tuna fish. Add chopped celery and carrots for a nutrient boost and to add color so it is visually appealing.

Fruit, vegetable, or cheese kabobs. Use blunt toothpicks or small thin straws for young children.

Turkey and cheese roll-ups. Golden turkey breast rolled up with half a slice of American cheese. Pack a few whole-grain crackers for some crunch.

Almond butter and banana sandwich on whole wheat bread. Use a cookie cutter to create fun shapes out of the sandwich!

Chicken salad. Similar to the tuna fish, add chopped celery and red grapes to enhance the taste and nutrient content.

Fruit salad: Cut up and mix together an assortment of fresh fruit such as grapes, blueberries, watermelon, pineapple, strawberries, and apples.

Remember to have fun when making your kids’ lunches and get them involved!  This way they will learn about healthy eating and expand what they might like. Try not to pack the exact same lunch every day to maximize nutrient variety.

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