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Health & Fitness

What's In Your Lunchbox? Back to School Breakfast and Lunch Ideas

By Anne Danahy, MS, RD, LDN

 

The telltale signs of fall are all around us. The days are already a bit shorter, the afternoon shadows are longer, and commercial breaks are full of advertisements for school supplies. It’s officially back to school time.

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One of the hardest parts of back to school for most parents is the meal planning. We want to send our kids off with a healthy lunch. But sometimes what we want isn’t what we get, because we slept through the alarm, or someone had an early morning homework crisis, or our meeting ran late the night before and we didn’t get to the store. So instead, we hand over a few dollars to buy lunch. While that’s fine to do once in a while, it’s much healthier and cheaper to pack a balanced lunch. Healthy eating doesn’t have to be a major undertaking if you do some advance planning and keep a few staples on hand.

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First, invest in a sturdy, washable lunchbox with a freezer pack. Look for BPA-free insulated plastic, or ideally, lightweight stainless, which is easier to keep clean. Also consider purchasing insulated containers to keep cold foods cold, and a thermos to keep hot foods hot. Don’t forget to wash the lunchbox and all containers regularly to keep everything clean and safe!

 

Next, keep your refrigerator and pantry stocked with staples, including items like eggs, nut butter, string cheese, frozen fruit, whole wheat bread, English muffins and mini bagels, and Greek or regular yogurt.  Add fresh fruits, mini veggies like baby carrots, mini sweet peppers, and mini cucumbers, low fat milk, and turkey or chicken breast from the deli each week.

 

When packing a lunch, follow the “Rule of Three” – make sure each meal has something from at least three different food groups:  a fruit or vegetable, a grain (aim for whole grain or 100% whole wheat bread, muffin, bagel, rice or pasta), and a protein (meat, dairy, nuts, etc.).  Limit beverages to 1% milk or water, as juices, sodas and sports drinks provide empty calories with little or no nutritional value.

 

To avoid the early morning rush, pack lunches the night before.  Sandwiches are always a good go-to and are an easy way to get several food groups in, but experiment with other options.

 

Try some of these easy ideas, and don’t forget to follow the Rule of Three!

 

  • Turkey sandwich on whole-wheat pita bread, with sliced cucumbers and shredded carrots + yogurt and a treat.
  • Having pasta for dinner?  Make a little bit extra, top with chopped veggies and Italian dressing for pasta salad.  Add a piece of fruit and milk for a healthy lunch.
  • Make a veggie dip with plain Greek yogurt, jarred roasted red peppers and sundried tomatoes, and a bit of feta cheese.  Combine all ingredients in a food processor, and then portion into small chill-able containers. Serve with mini raw vegetables and mini whole-wheat pitas.  Great for lunch or an after school snack.
  • Peanut or nut butter sandwich with sliced strawberries and bananas on whole wheat bread.  Serve with yogurt or milk.
  • A wide-mouth thermos is always a great investment!  It makes taking leftover soups, stews or chili a snap.  Add some crackers, milk, and a piece of fruit for dessert

 

With these simple steps for packing lunches, you can send your kids off for a healthy school year.

 

About Anne Danahy, MS, RD, LDN

 

Anne Danahy, MS, RD, LDN has been a Nutritionist with Harvard Vanguard Medical Associates for the past 15 years, and she currently works as the “Virtual Nutritionist." Her professional interests include weight management, heart disease, and women’s nutritional issues. When she isn’t working, you can usually find her in the kitchen testing recipes that are healthy AND delicious. Danahy works in Harvard Vanguard's Braintree office.

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