It’s back-to-school season once again. Whether you or your little ones are starting classes, it is difficult to balance studies, after school activities, work, and kids, not to mention what you should pack for lunch. Follow some of these tips to help your morning rush run a little smoother.
- Prepare most of the meal the night before. Last night’s leftovers make a great lunch for tomorrow. These honey chicken bites, which would also taste great in this chicken wrap recipe. If not using leftovers, prep everything the night before. Wait to put condiments or veggies on the sandwiches until the morning, or pack them in the bag separate to prevent the bread from becoming soggy.
- Create a variety with your staple foods. Will your kids only eat peanut (almond or sunbutter) butter and jelly sandwiches?
Mix it up every so often so they don’t get bored. Try cutting it in different shapes or use a variety of breads, like mini bagels, pitas, wraps, or even apple slices! Do you enjoy eating salads, but hate the hassle of sitting down with it or carrying a large Tupperware all day? Try making your salad into a wrap using a large kale or romaine leaf to hold it together, and try a hummus or guacamole type dressing. - Get your kids involved. If you are tired of apples or carrots coming back from school each day in your kid’s lunch box, have him/her help create his/her lunch. This will help you stay current on likes/dislikes, as well as have your child become interested in lunch. Try making sandwich kabobs for lunch using meats, cheeses, fruits, or veggies and include your child’s favorite dip. Cut fruits and veggies into small pieces so they are easier to chew. If your kids are begging you for the latest Lunchables, save some money and get better nutrition by making your own. Try this avocado bean salad that you or your kids can dip corn chips in. Tacos can also be easily constructed and add fun to your kid’s school lunch. Try preparing this lentil taco recipe or make with turkey or chicken.
Lunch is an important meal to keep yourself and your kids energized through the end of the day. Try to simplify school lunches, save money by making your own at home, and get your kids involved. If they helped create their lunch, they may be more likely to eat the whole thing. When in a rush, just grab a yogurt, granola, and fruit to make your own parfait or keep these gluten-free and vegan protein bars on hand. Just remember that when packing meat, yogurt, or other refrigerated items, they need to stay cool to prevent bacteria from growing. Freeze a juice box as an ice pack (it will thaw by lunch time to drink), use an insulated lunch pack, or keep it in the fridge if you have one to make sure you and your child will not get sick.
by Margaret Merlie 
Eat Fit Health Intern
Graduate Student, Drexel University
MS in Human Nutrition, 2015