How to put non-boring lunches on the table, with ease.
When it comes to making lunch for school or camp, parents want options that are nutritious, that their kids will eat—and that are simple to prepare.
“I tell parents to stock up with foods that are easy to grab and go,” says Lindsay Yoakam, registered dietitian at Saint Barnabas Medical Center. “Try to include all the food groups—protein, carbohydrates and fresh fruits and veggies. Items like string cheese, hard-boiled eggs, nuts, fresh fruits and carrot sticks with dip are easy and nutritious.” Bento boxes, which have different compartments for a main dish and sides, are increasingly popular and help make assembling lunch easier.
Don’t overlook leftover dinner entrees for the next day’s lunch, Yoakam says. Chili and soups can be sent in a Thermos. “A cold pasta salad with extra veggies added in, tossed with Italian dressing for flavor, works well,” she says. Take a page from the current “bowl food” trend, in which ingredients are combined in a bowl, often with the addition of sauce. “You could put in brown rice, beans, cheese, maybe some chicken from the night before and some salsa,” Yoakam suggests.
Sandwiches are a straightforward lunch item, but you might try to mix them up a little—perhaps with a whole-wheat wrap of banana slices and Nutella. (Nut-free commercial spread alternatives include SunButter, made from sunflower seeds, and WowButter, made from toasted soy.) Or pack ingredients for a mini “pizza”—a whole wheat pita your child can top with red sauce from a little container and shredded cheese, veggies and mushrooms.
Processed, packaged foods aren’t recommended because of their high levels of preservatives, sodium and/or sugar, Yoakam says. A small bag of popped rice chips is okay, as is packaged trail mix or energy bars that don’t contain added sugars and high levels of saturated fats.
As for sweet desserts, Yoakam’s recommendation is to limit them to once a day—so if your child is going to have cookies after dinner, don’t send them in for lunch.
“Work with your child to plan lunches he or she will like, with nutrition as a priority,” Yoakam says. “Keep in mind the core food rules for food in the family: Parents buy and serve it, and kids decide how much or whether they’ll eat it.”
To find a pediatrician at Saint Barnabas Medical Center, call 888.724.7123 or visit our website.