Packing some punch in the lunch box

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It’s the New Year which means we’re at the almost halfway point of the school year … are your kids bored with lunch? Or, better yet, are you completely burned out on packing lunches only to see them return uneaten?

This has been the topic of conversation around my house recently, fighting the monotony. Finding lunches that your kids will eat day in and day out can be challenging, but just like the old saying “variety is the spice of life,” these growing bodies and budding taste buds thrive on variety.

A healthy lunch base

Just like a hearty breakfast fuels your child’s body as he starts the day, a healthy lunch is the pit stop the body needs to keep chugging along. Think about how many times you’ve taken a lunch break only to crash into fatigue shortly after? Post-lunch classes can be a struggle for kids and teachers alike, so here are some basics for packing an energy-filled lunch:

Include a healthy carbohydrate (whole grains, beans, fruit or yogurt), a lean protein, a low-sugar beverage and fresh food into every lunch. The carbs will give the kids a quick burst of energy while the protein will help maintain that energy through the end of the school day.

Be wary of the variety of juice box options these days. Even the ones touting to be a fruit/veggie mix may still contain only a small percentage of actual juice. Scan the ingredient list to ensure that the juice is 100 percent juice and stick to the smaller “toddler” portions, even for the older kids.

A healthier step up from juice boxes would be to freeze their favorite juice into ice cube trays and drop a few juice cubes into a water bottle for them. Voila! Flavored water!

The basic sandwich, with a twist

Remember as a kid, how exciting the act of opening your lunch box actually was? Would there be a little treat in there tucked behind the PB&J? Although treats are fun, try surprising them in other ways. We eat as much with our eyes as we do with our mouths so let’s twist up the sandwich a touch.

Take their favorite sandwich and create a sandwich roll. Take a slice of whole grain bread, cut off the crust and, by using a pastry roller, roll the bread out flat. Next, layer on your fillings of choice: PB&J or turkey/lettuce/cheese to name a couple. Tightly roll the bread and fillings and slice into bite size sections.

Pitas and tortillas can easily be swapped in for the standard sandwich bread. Instead of just throwing in the standard sandwich fillings, add some spice with a taco boat. Choose a whole grain pita, add some cooked ground turkey or beef, and layer with cheese, shredded lettuce, and diced tomatoes. Boost the fiber quotient by adding in a layer of black beans.

Sandwich shapes

Surprise your little one with a star-shaped sandwich, or any other cookie cutter shape you may have handy. The best part of this surprise is that it only adds about 10 seconds onto the lunch-making process.

Moving beyond the sandwich

One of the best things about school lunch these days are all the nifty gadgets out there to help us out! With insulated food containers, the spaghetti and meatballs that little Ryan devoured last night can now be sent easily and safely to school. Set a lunch portion aside the night before, then in the morning heat it thoroughly (to at least 140 degrees), and pack it straight into the thermos for a nice warm midday meal.

Create your own (healthier) “lunchable.” Gather some whole grain crackers, sliced cheese or cream cheese, deli meat and sliced veggies (cucumbers work well). Challenge the older kids to see who can come up with the most combinations — you may discover a budding chef!

The sides

Fresh fruit and vegetables are always great to include but can become quite boring. Skip the potato chips and try out some of these healthier options:

• Pair veggies with hummus — which can now be found in individual servings in most grocery stores.

• Instead of the potato chips, experiment with dehydrated fruit such as banana chips.

• Homemade trail mix with dried fruit and nuts — for the occasional sweet surprise add a sprinkle of M&M’s.

Extras

Add a note, or even a tic-tac-toe game.

Apply a piece of contact paper to the outside of the lunch box, creating a makeshift dry erase board for a game.

For even more ideas and suggestions, check out a wonderful resource site, lunchbox.org.

Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you! You can send me an email at christina@nourishedliving.com with your thoughts.

•Christina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs.