Build the Perfect Lunch Box

PBJ again?! We’re already two months into the school year…which means your kids are probably already bored with the same old lunch choices. This week I’m sharing my foolproof guide to building the perfect lunch box, along with some clever ideas that will add pizzazz to your kids’ midday meal.

My three kids “brown bag” their lunch four days a week (I let them each choose one day to buy from the cafeteria), so I’ve worked out a pretty good routine over the years. Aim to hit each of the four main areas outlined here, but keep in mind that some of the categories may overlap (for instance, your protein entrée may also be loaded with veggies, or your “fun food” may be fruit-based, so these foods will perform double duty). And you can never have too many vegetables, so feel free to add extra anywhere you can! Don’t forget an ice pack (or frozen water bottle) to keep everything cool. 

 1. Protein Entrée

Choose a main entrée that delivers a good amount of lean protein. Choose from lean meats like sliced chicken or turkey breast; beans or lentils; reduced-fat cheese, or low-fat yogurt; or nuts and nut butters (if your school allows).

Some of my top picks for kids:

• Pinwheels: Whole grain tortilla rolled around slices of turkey, chicken, or lean ham; reduced-fat cheese; and lettuce, tomatoes, mustard or light mayo. Slice the rolled tortilla into 1-inch pieces (they look like sushi!).
• Pita with Hummus: Whole grain pita stuffed with hummus (or bean dip/spread) plus any veggies your kids enjoy (lettuce or spinach leaves, tomato, cucumber slices, olives, etc.).
• Cheese Sandwich: 2 slices of reduced-fat cheese on whole grain bread, with sliced tomato or other veggies (if your kids will eat them).
• Smarter PBJ: Peanut butter (or other nut butter) and fresh fruit sandwich on whole grain bread, pita, or sandwich thin. Sliced strawberries, grapes, bananas, and apples all work great in this combo. 
• Yogurt Parfait: Nonfat plain, flavored, or Greek yogurt layered with healthy whole grain cereal and fruit (pack the cereal and fruit in a separate container so it doesn’t get soggy).
• Tuna/Chicken Salad with Crackers: Light tuna or chunked chicken breast mixed with low-fat mayo, served with whole grain crackers and crunchy bell pepper sticks for dipping. Better yet, use canned Alaskan salmon to make a salmon salad loaded with brain-boosting omega-3 fats.
• Pasta Salad:  Whole grain pasta combined with diced chicken or turkey breast and any preferred veggies, lightly tossed with reduced-fat vinaigrette dressing.  Or, make it vegetarian by using black beans, chickpeas, or other beans as your protein.
• Hearty Soup:  Thermos of reduced-sodium minestrone, lentil, chicken noodle, vegetarian chili, or black bean soup with whole grain crackers or pita chips.

 2. Produce

No lunchbox is complete without at least one produce pick. I pack raw or cooked veggies or a fruit (or both).  Vegetables are always unlimited—and if your kids only like two or three kinds, it’s perfectly fine to repeat.

3. Beverage

Keeping your kids well-hydrated helps them think, move, and perform at their best. That said, you don’t want to send them off to school with sugary-sweet beverages loaded with empty, liquid calories that spike blood sugars. Fortunately, there are several smart, refreshing options you can feel good about giving your kids.

 Best choices for kids:

• Bottled water (use a fun, reusable water bottle)
• Naturally-flavored, zero-calorie seltzer or waters (without sugar or artificial sweeteners)
• Skim or 1% low-fat milk

 Second-best choices for kids:

• Blend of 100% fruit juice and water or seltzer (at least 50% water/seltzer)
• Skim milk with up to one tablespoon chocolate syrup

4. Fun Food Snack

Anything goes! The key is to watch portions and keep this treat around 150 calories. Bonus points for mom and dad if you can find a fun food that excites your child and offers up some nutrition, like low-fat pudding with calcium, light popcorn with fiber, or baked vegetable chips with vitamins and minerals.

Best choices for kids:

• Low-fat pudding cup
• Homemade trail mix (healthy cereal, dried fruit, nuts)
• 1 snack bag soy crisps, veggie chips, or baked potato/tortilla chips
• 4 cups or 1 snack bag low-fat popcorn
• 1 granola bar
• Fruit leather

For more tips on healthy eating, visit www.joybauer.com and follow Joy Bauer on Facebook and Twitter.

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