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:

grilled chicken, lettuce, cheese, and a side of hummus or guacamole
tuna, avocado, leaf lettuce, and a squeeze of lemon
spinach, olives, cucumber, cherry tomatoes, feta cheese, and a splash of Greek dressing
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:

PBJ sandwich, banana slices, pretzels, blueberries, and chocolate chips
Tortellini, fresh fruit, cubed mozzarella, and cherry tomatoes
Pasta salad, turkey roll-up w/cheese, carrot sticks, and grapes, nuts
Hard-boiled egg, sliced red pepper, strawberries, and crackers
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

Hummus, shredded carrots, spinach, and turkey slices
Turkey, apple slices, cheddar cheese, and dried cranberries
Roast beef, coleslaw, and American cheese
Chicken, corn, lettuce, cheddar cheese, and salsa
Spinach, sliced apples, goat cheese, and dried cranberries
Chickpeas (tossed with a little olive oil), chopped tomato, baby kale or spinach, and feta

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:

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.
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.

Russell Carrier is the nutrition and dinning kitchen manager at Southwestern Vermont Medical Center.