Think Outside the Lunchbox

In addition to class schedules, school supplies and after-school activities, parents have another challenge. The goal: To send their child out the door every morning with a noontime meal that’s not only healthy and delicious but also convenient and economical.

"Our supermarkets are filled with tempting, often expensive foods that are high in fats and salt and low in nutrition," says Rachel Freiberg, registered dietitian with Camino Medical Group’s (CMG) HMR Weight Management Program. "There are easy ways to give your child a healthy, delicious lunch that’s not too expensive. It just takes a little advance planning and creative thinking."

Making your own nutritious food is still the best way to go; but this can take more time and effort. For her family, Rachel often cooks extra when she’s making dinner and then wraps up the leftovers for lunches the next day. This also saves her time in the morning because the lunches are ready to go.

If you’re a traditionalist, sandwiches are still a good stand-by. Try these variations:

• Cut different shapes with cookie cutters.
  
• Instead of plain bread, use pita bread or different types of roles and wrap them in aluminum foil for sturdiness. If using bread, whole wheat is best.
  
• If you’re including lettuce and tomato, pack these separately to avoid sogginess.

Kids love to dip, so why not include some bite-size fruit and a small cup of yogurt. Just be sure the food stays chilled until lunchtime. Also, try to buy yogurts that are lower in sugar. Finally, add something fun besides food – a trivia question or just a little note saying 'hi!'

Here’s a sample packable lunch that’s easy to put together and works well for kids and adults:

• Sandwich using whole grain bread and sliced cheese or hummus
  
• Baby carrots and cut-up bell peppers or broccoli
  
• Fresh fruits such as a banana, apple, grapes, blueberries or strawberries
  
• If school or work runs late, add a handful of nuts to keep your energy up.

For more information visit: Shapedown Class, Food Guideline for Children (.pdf).