IT’S HARD TO BELIEVE it’s back-to-school time already. That means parents are once again faced with the chore of shopping for backpacks, lunchboxes, clothes, and a host of other school supplies. However, based on what I hear from parents, packing lunches has to be the most aggravating back-to-school task of them all.
Ah, the dreaded school lunch bag! When figuring out what to put in that little paper sack, some parents really try to jazz it up and even look to Pinterest for inspiration. Then there are others who can barely manage to throw some things together in the morning. Wherever you fall between these two extremes, keep in mind that research has shown time and again that eating a healthy breakfast and lunch improves student performance. So, it’s important to supply your kids with the best breakfast and lunch that you can.
You can prepare lunches every morning before you head to work or do it the night before. Either way, you can provide the perfect lunch all throughout the school year. The key is planning and knowing what your kids will eat—then making sure you have those food items on hand.
Here are five easy steps that will help you assemble stellar school lunches:
1. Make a list
Just as you do for school supplies, make a list of the foods your kids like and be sure to take it with you to the grocery store. Your list should consist of four columns: “Carb,” “Protein,” “Fruit,” and “Vegetables,” and you should buy four or five items from each column to have on hand for making lunches. Better yet, take your kids with you to help pick out the items they will eat. This will keep them engaged and included in the food-buying decisions.
I’m sure you’ve noticed that food prices have been soaring, so being a savvy shopper counts. To help cut costs, use coupons, look for sale items, and try to shop at lower-priced stores such as Aldi.
2. Pack it right
Choose the right containers for lunch. Nothing is worse than opening a lunch and finding that all the food is smashed. Look for a sturdy lunch box or bag, as well as sandwich holders, “bento box” divided containers, different sized storage containers, and snack bags. Also, consider something insulated. Thermos containers are ideal for keeping food hot or cold. One of my kid’s favorite lunches was a Thermos of hot soup. To save money, buy quick-clean items that you can put in the dishwasher and reuse (assuming your kids remember to bring them home from school, that is).
3. Learn to like and reuse “warmups”
Using the dreaded “L word” (leftovers) around kids is a sure way to make them call and order a pizza, so try using the term “warm-ups” instead.
Warm-ups can be served in their original form (cold pizza anyone?) or reworked into better options, for example turning taco meat into a taco salad, turning rotisserie chicken into chicken salad for sandwiches or eating with crackers, tossing pasta with veggies and some vinaigrette dressing, and mixing rice with meat and vegetables for a nice little meal. Of course, simply serving some hot soup or chili in a thermos is always a good option.
4. Make it fun
Yes, we all love those extreme Pinterest lunch parents and marvel over there incredible lunchbox creations. But who really has time for that? Try some simple, fun things to jazz up your child’s lunch. Look for fun napkins and fun lunch baggies. Cut sandwiches into different shapes—what kid does not love Smuckers Uncrustables? Use your own cookie cutters for a homemade, less-expensive version.
Use one of those cute bento-boxstyle containers to pack a variety of finger foods—for example, a few chunks of cheese, grapes, dried cranberries, and almonds. Look for prepacked convenience items such as puddings, fruit, jello, and cheese. As a nice finishing touch, write a quick note on their napkin or on the fruit they peel, such as a banana or orange.
5. Make it different
Kids get fatigued eating the same thing every day, so try to mix and match it up—even if that just means putting ham and cheese on a bun or tortilla instead of sandwich bread. Having different items on hand makes it easy to make lunch fun and different. In addition, encourage your kids to make their own lunches on most days (or the night before) so they have a vested interest in eating it.
These steps should provide you with a good game plan to make easy five-minute lunches—and hopefully give your kids something to look forward to at lunchtime instead of the same-old-same-old.
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital.
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