Pack school lunch boxes with attention to nutrition, variety

Published 1:30 am Saturday, September 3, 2016

It’s back to school time! My next two articles will focus on those precious members of your family who will be spending their days meeting the mental, physical and emotional demands of learning, growing and being active — your children.

School brings the reality that children of all ages need a healthy lunch to fuel them through the day.

We’ve come a long way in making school lunches healthier, and that’s a good option for many; but today I’ll focus on lunches we pack at home.

How do you pack a lunch that provides enough energy, nutrients and taste that your child eats and enjoys it? Just remember: In every lunch include a protein source, a whole grain carbohydrate, fruit, veggie and dairy product. Sounds simple? It is.

These ideas will help you create a nutrient and flavor-rich lunch that your kid will look forward to.

Invest in a fun insulated lunch box. For instance, choose the bento-style lunch boxes for little ones that have small sections for finger foods — especially good for 5 to 8 year olds who may like to keep their foods separate.

Buy a reusable lunchbox that includes a small ice pack so that you will keep foods safe. You will also have the option to pack perishables like cheeses, sliced meats, leftovers, dairy products.

Use this recipe when considering what to pack: Protein + healthy carbohydrate + resh or dried fruit+raw veggies+ dairy product = healthy lunch!

Balance is essential, so don’t skip any of these food groups. Obviously, your child’s preferences should be factored in, as well as any allergies or intolerances.

Variety is key to keeping lunches interesting. Don’t serve the same things every day or every week. Change up the proteins a — use tuna, canned salmon, peanut butter, hummus, refried and canned beans, cheeses, greek yogurt, cottage cheese, sliced fresh meats, leftovers.

Serve fresh fruit in easy-to-eat forms like sliced apples, oranges, nectarines, cubed watermelon, grapes, blueberries, banana half and rotate them daily. Small servings of dried fruit with no added sugar are fine, too. Go beyond raisins—try mango, cherries, apricots.

Cut raw vegetables into sizes and shapes that are easy for small hands to grasp. Try celery and jicama sticks, broccoli flowerets, cucumber coins, baby carrots. Serve them with low-fat dips, peanut butter, hummus, or salsa.

Add regular or soy milk for a beverage — they pack the most nutrition per cup.

Whole grain carbohydrates always deliver the most bang for the buck so buy whole wheat choices for bread, tortilla wraps, pita, bagels, etc. These quality carbohydrates, along with cold or reheated pasta, will give your child energy throughout the day.

For inspiration, recipes and tips go to http://www.eatright.org for a video on packing healthy lunches.

Kim Larson is a registered dietitian nutritionist, founder of Total Health, www.totalhealthrd.com, and a spokesperson for the Academy of Nutrition &Dietetics.