Build a Better Lunch Box
By: Connie Evers, MS, RD
With a little planning, you can pack a lunch that is safe, healthful and fun for your child. To maximize nutrition, include at least four of the five food groups in every lunch. This article has your shopping list.
With a little planning, you can pack a lunch that is safe, healthful and fun for your child.
Try these tips:
• To maximize nutrition, include at least four of the five food groups in every lunch (See shopping list below for ideas).
• Keep lunch box food fresh and safe by using a re-freezable ice pack or a frozen 100% fruit juice box.
• Include an occasional treat with lunch. Young children also love to find secret notes from mom!
Healthy Shopping List:
• Fruits: bananas, grapes, apples, oranges, sweet cherries, fresh-cut melons, peaches, plums, pineapples, kiwifruit
• Vegetables: grape tomatoes, pea pods, baby carrots, celery sticks, broccoli and cauliflower florets, mini-cucumbers, jicama slices, pepper strips; salad greens, onion slices, and tomato slices for sandwiches
• Grains: 100% whole grain bread, mini-bagels, pita, and crackers; baked pita chips, baked corn tortilla chips, animal crackers
• Protein: lean luncheon meat, nut butters, tuna, salmon, leftover chicken pieces, sunflower seeds, hummus
• Dairy: string cheese, slices of low fat cheese, low fat yogurt, Greek-style yogurt
• Beverages: water bottle, 100% juice boxes, milk chugs
• Dips: low fat Ranch dressing, hummus, salsa, or guacamole (for veggies); low fat flavored yogurt (for fruit)