Easy Peasy Recipeezys: Quick Ways to Add Nutrition – How to Give Kids’ Lunches a Health Boost

So the kids have been back to school for a few weeks and maybe you’re having a bit of a struggle deciding what to pack in their lunch.

Wondering if your kids are getting the nutrition they need from their school lunches?

When the kids are away for several hours during the day, it is important to pack nutrient dense foods to nourish their bodies and brains. Steer clear of a lot of grab-and-go options because unfortunately many of them contain lots of preservatives and sodium, and little nutrient content. Remember to include at least 2 food groups in the lunches, that way they are getting the necessary energy to sustain them throughout the day.

The Lunchbox Essentials

Fresh: With each lunch, send a container of chopped veggies and dip as well as a serving of fruit (fresh or dried). Save time by cleaning and cutting up your veggies once or twice a week and store them in a container. That way you and your kids have access to many enzymes, nutrients and antioxidants at any time of the day. Dunking is always more appealing, so make dip for veggies with plain yogurt with dip mix or use their favorite salad dressing, guacamole or salsa. When shopping for a dip mix, look for ones that don’t contain yeast extract, which is another name for msg.

Grains: Try to select whole grains, as they contain more fiber and nutrients, especially vitamin B which is needed for energy. Hummus is high in calcium, as are green vegetables and yogurt. Natural nut butters are high in good fats and in protein, which will help your kids keep some energy into the end of the day (just check the school nut policy before sending along in a lunch).

Snacks: Put homemade cookies or muffins in as well, but try sweetening them with honey, banana, and/or soaked and pureed dates instead of sugar. Reducing or eliminating sugar in the diet helps to support the immune system, which is really important in cold and flu season. Also, make your baked goods with whole wheat or other types of whole grains (you may have to use a little less than you would with white flour). Some other snacks can include blue corn tortilla chips, plain or root chips, or selections from your organic aisle with no added msg or bad oils.

Water: Send a thermos of water instead of juice boxes to help keep your child hydrated. A squeeze of lemon added to the water or a splash of juice can make it more palatable.

Fun: When packing the lunch, you can try fun things like the bento, Goodbyn or Easy Lunch Boxes as they not only help with reducing litter, but also make lunch more fun. Other fun stuff to try are fruit kebabs and little cookie cutouts of vegetables or sandwiches. Toothpicks can help secure dried fruit, vegetables or bread together to form animals or other figures.

Need a little more help with your lunchbox menu? Try these:

● Hummus, crackers or pita, cheese, pickles or olives
● Mini pizzas (look for whole grain “slider” or flat burger buns), yogurt
● Wraps with cream cheese and grated veggies (roll up and cut like sushi)
● Salmon, chicken or turkey sandwich on whole wheat, whole grain or sprouted grain bread (no processed meats as they contain nitrates)
● Leftover chili or soup, pita or bun
● Natural peanut or almond butter sandwich with honey (if your school has nut friendly places to eat)
● Pasta salad (try whole wheat or rice pasta and chop veggies and cheese into it)
● Quinoa or rice salad with peas or beans, sunflower seeds and veggies with a soy vinaigrette
● Egg salad sandwich or wrap, cheese
● Sushi
● Meatballs, coleslaw, pickles
● Quesadillas, avocado slices