AUGUST 22, 2012 - 24 SCHOOL LUNCH TIPS
24 tips for packing a healthy, affordable lunch
Damaris
Karanja, MA, Nutrition and Health Education Specialist, St. Louis County,
University of Missouri Extension
School is back and you probably went to great lengths to ensure
your child has the right equipment — pens, notebooks, clothing — to make it
through the day. Proper nutrition is also a key ingredient for back-to-school
success because it fuels brain cells, and gives your child the energy and
nutrients he or she needs for optimal learning. Packing your child’s lunch lets
you know exactly what he or she is eating. Follow these tips and not only will
you save money, but you will pack a nutritious lunch that your child will
enjoy.
Save money!
1. Invest in
a good container. Choose an insulated bag and freezer packs to keep food at a safe
temperature.
2. Use
washable and reusable containers. Avoid using plastic
sandwich baggies. Buy containers in a variety of sizes to fit your lunchbox
needs.
3. Buy in
bulk. Avoid single-serve packaging. You save money when you buy in
bulk and pack it yourself into single servings. Buy a large container of yogurt
or pudding and use 4-ounce containers to pack your own. Buy a block of cheese
and cut it into cubes or shred it. Buy crackers in boxes, rather than
individual packages.
4. Make your
own. Look beyond lunch meat. Slice your own meat or grill chicken breast
and cut it into strips or cubes. Avoid prepackaged lunches since they are
highly priced.
5. Send in
leftovers. Invest in a good insulated food container to keep food warm.
Homemade soup is always a good option.
6. Buy what
is on sale and use coupons. Get whatever is on sale each week and work it
into a menu. Use fruits and vegetables that are in season.
7. Buy store
brand and compare unit prices.
8. Look high
and low — bargains are usually on the top or bottom shelves, not at
eye level.
9. Plan
ahead and have a list when you go to the store. The more time you spend in a
store, the more money you spend.
Make it nutritious!
10. Pack a
rainbow! Provide a variety of options — the more color, the more
nutrients.
11. A healthy
lunch should contain foods from each of the five food groups:
Carbohydrates, protein, dairy, fruits and vegetables. Choose whole-grain
products like bread, tortillas, pita bread, bagels or whole-grain crackers.
These are more nutritious, have more fiber, vitamins and minerals, and keep
blood sugar steady for optimal learning.
12. Select
protein foods wisely. Use lean meat like chicken or turkey breast, hard-boiled eggs,
tuna packed in water, beans or peanut butter. Protein in every meal helps keep
blood sugar steady.
13. Buy
fruits and vegetables that are in season and serve them
creatively. Examples include baby carrots with yogurt dip or other cut
vegetables with low-fat dip or hummus.
14. Choose
low-fat or fat-free dairy products like yogurt, milk and
cheese. These are great calcium and protein sources.
15. For side items,
re-think that bag of chips. Instead, choose carrots sticks, celery sticks
with peanut butter and raisins, apple slices with peanut butter, fruit salad,
whole fruit, raisins or pretzels.
16. For
dessert, think beyond the cookie. Try whole-grain graham crackers,
ginger snaps, raisins, unsweetened applesauce, homemade muffins or fresh fruit.
17. Choose a
beverage that hydrates, like water, or choose low-fat or fat-free milk for additional
protein, calcium and vitamin D. Avoid drinks with calories and no nutrients.
Make it fun!
18. Add some
fun touches to the meal. The traditional peanut butter and jelly
sandwich can become pretty boring. Get a couple of cookie cutters and have kids
cut the sandwich into different shapes.
19. Include
the kids in the preparation process and give them choices. Take
them along when grocery shopping. Let them pick one new fruit or vegetable each
week that they would like to try. Let them help pack their lunch.
20. Think
beyond bread when making sandwiches. Think whole-grain bagels, whole-grain
pita wraps and whole-wheat tortillas. A good alternative is a whole-wheat pita
pocket with hummus, shredded vegetables and grilled chicken strips.
21. Pack a
variety of options to keep a child’s interest. Avoid packing the same lunch
every day — this prevents kids from getting bored.
22. Vary the
preparation. Try grilled or baked, chopped or grated, plain or with a dip.
23. Practice
good nutrition yourself. Children learn by association — you need to be
a role model. Discuss with them the benefits of healthy eating.
24. Don’t get
discouraged if your child rejects a food on first taste. It
can take 15 to 20 tries before a child gets used to a new food.
A nutritious lunch does not have to be boring or cost you a
fortune. Making small changes can save you money. Try one or two tips each week
and soon you should see some relief in your grocery bills. Remember that
well-nourished children have a greater chance of success at school because they
have the fuel and the energy they need to play and learn.
