What's For Lunch?
This time of year, lots of parents and caregivers are ticking off items on the school-supply list of must-haves for the new school year. One item not included on that list but equally important to your child’s success is a healthy lunch. The right lunch can boost a child’s ability to focus, memory, brain function, behavior, and mood.
DIY Wraps
Wraps come together quickly and are easy enough to make that kids can do it themselves. For the most nutritional value, use whole wheat tortillas and fill them with a combination of protein, vegetables, dairy, and even grains. Some tasty combos include:
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grilled chicken, lettuce, cheese, and a side of hummus or guacamole
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tuna, avocado, leaf lettuce, and a squeeze of lemon
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spinach, olives, cucumber, cherry tomatoes, feta cheese, and a splash of Greek dressing
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turkey, cranberry, brie or cheddar, and arugula
Bento Box
You don’t need an actual Bento box to pull off this multiple-choice lunch option. Just offer a variety of individual foods, flavors, and textures to make lunch interesting and varied. Some popular combinations include:
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PBJ sandwich, banana slices, pretzels, blueberries, and chocolate chips
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Tortellini, fresh fruit, cubed mozzarella, and cherry tomatoes
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Pasta salad, turkey roll-up w/cheese, carrot sticks, and grapes, nuts
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Hard-boiled egg, sliced red pepper, strawberries, and crackers
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Brown rice or quinoa, sliced cucumbers, cherry tomatoes, rolled turkey slices, and small yogurt with berries
Mini-Pita Pockets
The tidiest sandwich option around, mini pitas are a super quick to pull together. Just pick a healthy combination of ingredients and load’em up. Here a few ideas to get you started
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Hummus, shredded carrots, spinach, and turkey slices
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Turkey, apple slices, cheddar cheese, and dried cranberries
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Roast beef, coleslaw, and American cheese
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Chicken, corn, lettuce, cheddar cheese, and salsa
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Spinach, sliced apples, goat cheese, and dried cranberries
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Chickpeas (tossed with a little olive oil), chopped tomato, baby kale or spinach, and feta
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Safety Tip: Keep it Cool for School
It’s important to make sure perishable lunch items stay cool until lunch period. The Partnership for Food Safety Education recommends the following:
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Use an insulated, soft-sided lunch tote to keep perishable foods chilled. Two cold sources, such as a small frozen gel pack or frozen juice box, should be packed with perishable foods.
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If there is a refrigerator at school, encourage your child to store their lunch there. If not, make sure they keep their lunch out of direct sunlight and away from radiators, baseboards and other heat sources found in the classroom.
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Russell Carrier is the nutrition and dinning kitchen manager at Southwestern Vermont Medical Center.
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