Nutrition for Families on the Go
25 Great School Lunches
by Wendy Composto, RD
When school is in session, it's time to think beyond peanut butter and jelly for lunches. If you have a child like mine who loves cold lunch,
this is a great opportunity  to start healthy meal habits and vary their diets with fun nutritious items that hopefully they will eat.

Whether I pack my son's lunch or let him pack it himself, I feel his lunch should contain at least one protein source (beef, chicken, tofu,
beans, eggs or nuts), a vegetable, a fruit and a whole grain item.  I count on him buying milk for a dairy item.  The following items are
some my favorites for foods that appeal to both child and mom:

  • Vary the whole grain offerings from plain sliced bread to raisin bread, pita pockets, dinner rolls, flour tortillas, English muffin, or
    mini-bagels.

  • Rice cakes are a fun addition. Pack tuna salad, peanut butter or cheese in a separate container to be spooned on at lunchtime so the
    cakes don't get soggy.  This is a good tip for other bread items as well.  And it lets your child feel more in control of their lunch.

  • A thermos of hot soup is perfect for cold days. You can also pack some crackers for an added crunch.

  • Make your own trail mix at home using your child's favorite cereal, raisins, nuts, and mini-pretzels. Toss in a few fruit gummies as
    a surprise.

  • Pack string cheese and low fat meats with a honey mustard sauce for dipping.

  • Finger foods always go over well. Look over your favorite cold appetizer recipes with your child's lunch in mind.

  • Granola bars and fruit newtons will satisfy that sweet tooth, but be sure to read labels. Some are not as healthy as they'd like you
    to think.

  • Mix shredded carrots with raisins, unflavored yogurt and a bit of honey for a crunchy salad.

  • An old favorite is Ants on a Log. Fill celery sticks with cream cheese, peanut butter or humus, sprinkle with grated carrot, and
    push in raisins for ants.

  • Bean dip and baked tortilla chips make a fun protein-filled addition. Add a serving of salsa for little spice loving kids.

  • Pack guacamole dip with blue corn chips.

  • Cut veggies into finger food-size, and accompany with seasoned cream cheese for dipping.

  • Popcorn is always a welcome treat, and the low-fat microwave versions make it easy to pop up quickly to send along. Be sure to
    put it in a sealed baggie to retain freshness.

  • Smoothies - you can make smoothies with healthy ingredients and put them in a thermos or drink bottle.

  • Fruit, vegetables or cheese kabobs - Cut up the food in chunks and skewer them on a stick. A thin strip of celery can be used for a
    skewer.

  • Quesadillas - melted cheese on a whole-wheat tortilla - add veggies.

  • During warm seasons, freeze juice or drink boxes the night before to be used to keep foods cold. They will thaw by lunchtime,
    while doing double-duty keeping companion foods chilled.

The following website provided some great lunch box menus that I have posted below:
http://www.ymca-snoco.org/ChildCare/Parents/healthylunch.ashx?p=425

  • Baked pita chips with apple yogurt dip
    Thin carrot sticks
    Kiwi slices or mango slices
    Low-fat or skim milk
    Cheese stick

  • Chopped egg sandwiches on whole wheat bread
    Raw zucchini sticks
    Fresh melon cubes & cottage cheese
    Low-fat or skim milk

  • Black bean salad
    Tortilla chips
    Orange slices
    Cheese cubes
    Milk or V-8 juice

  • Wrap (whole wheat tortilla, turkey slice, cream cheese, lettuce, onion & cucumber)
    Yogurt with fresh strawberries & blueberries
    Carrot sticks

  • Ham & swiss sandwich on whole wheat break w/ lettuce & tomato
    Fruit kabob
    Ants on a log - celery with peanut butter & raisins
    Low-fat or skim milk

  • Tuna salad on a small bagel
    Grated carrot, pineapple & raisin salad
    Fresh fruit salad w/ yogurt
    Low-fat or skim milk

  • Pumpkin bread w/ low-fat cream cheese
    Hard boiled egg
    Watermelon slices
    Broccoli "trees"
    Low-fat or skim milk

  • Pita bread w/ hummus
    Cucumber chips
    Apple slices
    Trail mix with nuts, seeds & cereal
    Low-fat or skim milk


Happy eating to you and your children!
Wendy Composto, RD

Wendy Composto is a Registered Dietitian with a degree in Nutrition from the University of Minnesota.  She has experience as a clinical
dietitian and has been a stay-at-home mom for the past 7 years.
About Mom on the Go ~ Contact ~ Media ~ Advertising ~ Privacy Policy ~ Copyright

© 2008 Mom on the Go  All Rights Reserved
Reproductions of any portion of this website only at the express permission of Mom on the Go.
Mom on the Go  Eden Prairie, MN  612-309-0407
Last Updated January 2008