Healthy school lunch ideas for kids

Ham "sushi" roll-ups with a little bit of everything
(Here's my review of the eco friendly lunch containers I love to pack lunches in.)

The other day, when I was making lunch for my 2 children, aged 6 and 4, I started thinking about healthy lunches since people often ask me for ideas. That day, I made turkey sandwiches on whole wheat bread, and packed cheese, blueberries, and a combination of cucumbers, carrots and string beans (that’s what was in the fridge). It made me realize something: a healthy lunch is an extension of a healthy diet.

An easy way to think about a healthy meal is a combination of carbohydrates, protein, vegetables and fruit. Keep the sugar to a minimum, especially refined, to make sure your little ones feel good. Once in a while, I’ll add a granola or cereal bar, maybe a sugared yogurt or muffins (cookies and sweets are discouraged at the pre-school and school where both of them attend). The point is, I don’t give them three sugary things in one lunch. Instead, I keep other choices stocked in the fridge and pantry.

I almost always give them whole wheat bread. The best advice I can give you is to read the label. Look for bread that has at least 3 grams or more of fiber in it. Bread should not have a lot of sugar or any high fructose corn syrup. A good rule of thumb is that you should recognize the ingredients. There are lots of options out there which aren’t all dry and crumbly. You can also use whole wheat or spelt (another form of wheat) wraps for sandwiches. When I make ham roll-ups made from wheat lavash with avocado or lettuce, my son calls it ham sushi. It's a new favorite. For kids who want something different, try brown rice sushi or some type of hot meal served over brown rice.

For protein, it involves planning at the grocery store. If your children go to school everyday, you can buy turkey on Sunday and serve it Monday and Wednesday. Make chicken for dinner Monday night and serve that on Tuesday. Thursday can be avocado and cheese and maybe hard boiled eggs or egg salad on Friday. There’s always ham and roast beef to make sandwiches as well. Try to buy natural sandwich meat that does not contain nitrates or added solutions. Here's an interesting discussion if you want more information.

For other sources of protein, use natural peanut, almond or cashew butters or those that are low sugar with no hydrogenated oils. If you are avoiding nuts, try sunflower butter. Jelly or jam should be low sugar and should not contain unnatural sweeteners (i.e. sugar-free). There’s nothing wrong with peanut butter and jelly but it’s better if it’s not laden with sugar.

You can also serve dips like hummus or bean dip which can be made into sandwiches or served with vegetables. My daughter likes tofu; some times I send that in her lunch.

If you are looking for ideas for something other than sandwiches, look to your leftovers. Chicken and rice, macaroni and cheese, soup, and chili are all good options. Just make sure you can keep the hot food hot. Keep in mind that foods which are in some type of sauce or liquid will stay hotter longer.

Balanced Lunches
Are trying to get a little of everything in a lunch? Start with making a lunch that has these four components: Protein, Carbohydrate, Fruit and a Veggie. Here are examples of each.

• Protein: turkey, chicken, ham, black beans, garbanzo beans, tofu
  
• Carbohydrate (always use whole grain): bread, tortillas, crackers, bagel, pretzels
  
• Fruit (use seasonal): apples, bananas, dried fruit, berries, melon
  
• Veggie (raw or cooked): carrot, celery, peas, string beans, cucumber slices, avocado or guacamole, lettuce, broccoli, pepper slices
  

Non-Sandwiches
If your children don't like sandwiches or you want some ideas for your own lunches, try these ideas.

• Cooked sushi (California roll or shrimp)
• Burrito (wheat tortilla, black beans and jack cheese)
• Tortilla rolled up w/various fillings like hummus and veggies, cheese, turkey, depending on what's on hand. Roll it up very tightly, then slice into kid-sized pieces
• Non-sandwiches like turkey rolled and cut into finger food size with a side of whole wheat pita bread wedges
  
• Egg salad served with whole wheat crackers
• Hummus sandwich with arugula or lettuce
• Avocado and cheese sandwich (add tomato and/or lettuce as well)
• Crustless quiche/frittata

Snacks for Lunches or After School
For kids that go all day (camp or school), you often have to pack a lunch. Here are some ideas for those snacks or even for after school.

• Low-sugar muffins
  
• Plain yogurt with added fruit or granola
• Unsweetened applesauce (consider buying a big jar and placing into small reusable containers; much more economical and better for the environment)
• Orange slices
• Assorted berries (blueberries, raspberries and strawberries) in a reusable container
• Veggies like bell pepper, cherry tomatoes, cucumber, broccoli and carrot with small container of ranch dressing, hummus or mayo for dipping
• String cheese or slices of cheese (less expensive and less waste)
• Bean dip & corn chips
• Edamame beans
• 1/2 sandwich

If you want your children to be healthy eaters, involve them in the process. Ask them which colors they want to eat today. Giving them choices enables them to be part of the decision. Be careful to label foods as good or bad. It becomes more of a balance between “some time” foods and “most of the time” foods. Before you wonder about what to pack for lunch, make sure your cupboard and fridge are stocked with plenty of healthy choices.

Check this blog as well as my website for more healthy, easy recipes.

My new favorite eco friendly lunch box

***Read below for discount information***

I love this lunch: a little bit of everything and Crunchfuls for dessert!

It's funny all of the things that social media can do for us. I have met some amazing people that would not have crossed my path otherwise. Such is the case for Easy Lunchboxes, my newest find. These are a great eco-friendly lunch box system that makes snack and lunch prep a snap.

The Story
One day, while checking out twitter, I found a link to a new lunch box system that I hadn't seen before, Easy Lunch Boxes. Something about it (especially since it was labeled as a green lunch box) made me interested in learning more. I am trying to get away from what I view as "bad" plastics in my quest to be a somewhat green mom. I've tried stainless steel products but some are heavy or don't fit everything that's needed for lunch. I usually end up with a combination of stainless steel and plastic containers. Besides the worry of the plastic leaching into the food, just trying to keep all of those containers organized is a chore. The last consideration is where the lunch will be sitting. Some of the systems looked good on paper but I realized that a rectangular shape that can sit upright would be best to fit on the classroom shelves. It also needs to fit in a back pack. Who knew there would be all of these things to think about just to make lunch for a 5 year old?!

Why I like the Easy Lunch Box System
Well, I liked the idea of a safe plastic (these are FDA approved, contain no BPA, phthalates, lead, vinyl, or PVC and are safe for dishwasher and microwave) for many reasons; besides the aforementioned, I find the plastic easy to clean and lightweight. The little compartments are great so that I can put all of the different parts of my children's lunch in one place. The lunch system comes with 4 containers and 4 lids so searching for parts doesn't take any more time. If you have access to a microwave (maybe not for the kids), these containers can be used for reheating food as well.

I did learn that if you want to send a yogurt snack, that compartment should be covered with either wax or plastic wrap. The containers fit but are not tight. This is good for little hands to be able to open but not good if you have something liquidy and the lunch bag moves from side to side or is placed on it's side. Still, I'm fine with a work around.

All in all, I've been very happy with this new lunch box system. The owner of the company is a mother of three so she really gets it. She designed these with her family in mind. Kelly has also been very responsive with any of my questions or concerns. I truly appreciate that.

How to Buy and Discount
So whether you are going back to school like an old pro or starting with your first day in August or September, check out the Easy Lunch Box system as an option. If you plan on buying one, use FamilyChef (case sensitive) for a 10% discount good until 9/6/10!

The bags come in all sorts of colors as well. I'll have to get purple for my daughter when she starts kindergarten. The bags fit two plastic containers or one container and room for a water bottle. When I send two containers, I attached the water bottle to the outside with a carabiner (the rock climbing hook which pushes open on one side).

Healthy Lunch Ideas
If you are looking for some ideas for lunches and snacks, check this article. I try to make sure that my kids get protein, carbs, fruit and a veggie. I may not do this everyday but it's a goal. Check the ingredients of what you serve and be careful not to include too many sugary or processed foods. Their teacher will appreciate that!

My gluten-free snack box. There aren't many options when I'm out.
Check out this article about the Inspired Cookie here.