Building a better lunch for your loved ones
- Michelle Wood: SWCD
- October 4, 2009
- 1154
Over the years, I’ve done a handful of articles on the topic of lunches and the basic themes are usually the same. Jazz up the sandwich or find alternatives. Include some type of side dish – veggies and fruit are best. Include a small treat. Plan ahead to make packing lunches more streamlined. Luckily for me there is always a new twist to the classic guides.
Read on for simple packing tips and easy lunch ideas.
Encourage children to help pack their own lunches. If they can open the refrigerator and make a simple sandwich – they can pack their lunch. Designate a space in the refrigerator and a shelf or drawer for lunch items. Stock these spaces with healthy lunch options like trail mix and string cheese.
Take the student (or husband, in my case) grocery shopping with you and ask what they would like to have for lunches. Expose them to new options. You (and they) may be surprised at what they might like.
Ÿ Cool: Keep it cold. Use an insulated lunch box. Pack lunch the night before and store in the refrigerator. Freeze a beverage (water is best) and allow it to thaw throughout the day and keep the lunch cold. Pack reusable ice packs if you think they will come back home.
Ÿ Bread: Sliced breads/artisan breads/pitas/rolls/flatbreads/tortillas/crackers/etc. are all good. Whole grain is best. Try some of the newer whole grain breads with textures similar to white bread if your kids shy away from color/consistency/texture of whole grains.
Ÿ Protein: Peanut butter is an old standby. Lean meats (deli and fresh) such as ham, chicken, turkey and roast beef are good. Stay away from higher fat meats such as bologna and processed meats. Try cheese in slices, cubes or string-style, or hard-cooked eggs.
Ÿ Veggies: If making a sandwich, add lettuce and tomato (pack in a separate bag to avoid soggy bread). Pack fresh cut veggies such as peppers, edamame, cucumbers, and include a small amount of dip or hummus if needed. This can be a great time to expose kids to new foods. Try pepper strips, broccoli florets, edamame, cucumber, etc.
Ÿ Sandwich alternatives: Soup or pasta dishes (heat at home and pack in a small thermos). Vegetable salads (be sure to add a protein source). Pasta salads (try fun pasta shapes or dressing options). Nachos (tortilla chips/pita crisps, salsa, refried beans, etc.)
Ÿ Leftovers: Always good lunch options. Even the classic cold pizza can be packed for lunch. Be sure to treat leftovers safely (cooking, cooling and reheating).
Ÿ Treats: Not necessarily every day, but a fun treat occasionally is OK. Include a small cookie or two, a small candy or chocolate item,
Ÿ For fun: Make sandwich pinwheels. Use cookie cutters to make shaped sandwiches. Make an “inside-out” sandwich: Place a slice of meat or cheese on a lettuce leaf, spread with cream cheese or mayo and wrap around a bread stick.
Have a question you would like answered? Call 330-674-3015, e-mail shu maker.68@osu.edu, or write to OSU Extension, Holmes County, 10 South Clay Street, Suite 102, Millersburg 44654.
Kate Shumaker, MS, RD, LD, is an Extension Educator, Family and Consumer Sciences, for Ohio State University Extension, Holmes County.