Ways to Add Nutrition to Your Child’s Lunch Box

It’s that time again, get ready, get set and go pack those lunches because the kids are going back to school. Like so many moms, you’re once again faced with searching through the refrigerator and cupboard grabbing for anything you can find; often unappealing, dull and not necessarily nutritious.

Planning lunches can be easy by following these simple guidelines:

Choose at least one item from each food group.

1. Load up on fiber-starches

• Whole wheat flat bread

• Whole wheat crackers

• Whole wheat bread

• Brown rice cakes

• Rice crackers

• Whole wheat tortilla

2. Build strong muscles- protein foods

• Egg salad

• Hard boiled egg

• Hormone-free deli meat

• Peanut butter/nut butters

• String cheese

• Tuna salad (light canned tuna)

• Last nights dinner-leftover chicken or spaghetti

• Veggie patty

• Hummus

3. Packed full of important nutrients- fruits & veggies

• Apple, grapes, oranges, berries, melon

• Carrots, cucumber slices, jicama, bell pepper strips, cherry tomatoes, celery sticks

• Dried fruits

• Applesauce cups (unsweetened)

4. Boost of calcium for strong bones

• Soy milk

• Lowfat milk

• Lowfat yogurt

• Greek yogurt

• Cheese

Although packing lunches may take a little more time, with a little planning packing lunch can be fun if you involve your kids in the process. Look at it as a perfect teachable moment to educate your child about healthy nutritious foods.