No matter how you slice it, everyday sandwiches get boring pretty quickly. School and work lunches don’t have to be boring or unhealthy. They also don’t have to be expensive or overly creative. A healthy lunch just needs to be nutritious and varied.
With food allergies and childhood obesity a concern for some families, knowing which foods to pack can be challenging. Combine the need for healthy food and busy schedules, and you have a recipe for frustration over what to pack for your kids’ school lunch, not to mention what you’ll be eating at work.
And with many kids also attending day camps during the summer months, packing lunches can be a chore year-round.
While most of us would like to cut down on processed foods instead of packaged foods, many simply don’t have the time to prepare all of our foods from scratch, try a variety of different recipes, and package them in containers the size of a single portion.
Convenience foods are a must for most of us. When I say convenient, I’m not referring to the overly processed and packaged varieties, I’m simply referring to foods that are quick and easy to prepare and pack as a healthy lunch. Also, recipes with a limited number of ingredients require very few steps to prepare. Homemade hummus and guacamole are two perfect examples.
Picky eaters and food allergies can also override healthy lunch ideas. While not every food will work in every lunch box, there are some basic ideas that will work for any member of the family who needs a packed lunch.
One of the main ingredients for a healthy and varied lunch at school or work is a good food container. There’s nothing better than a quality insulated food jar that doesn’t leak and keeps food hot or cold for an extended period of time. Imagine the appeal of a meatball sub (turkey meatballs on a whole wheat bun)vegetarian chili or crisp salads and cold soups on warm days.
Do you need insulated food jars but don’t know which ones best suit your family’s requirements? Shop around, compare features and prices before making a purchase decision. Whether I shop locally or online, I frequently visit sites like Amazon.com to read customer reviews before making a purchase decision. When it comes to food jars, go for brands like Thermos and Mr. Bento, which generally have good ratings and lots of testimonials from happy customers.
As for what to pack, take your kids to the grocery store and explore the aisles. Start a discussion about which foods and which combination of foods attract the most.
If you want your kids to be more adventurous when it comes to food, set an example by trying some new foods as a family. You may be surprised at how well a new food works. Try to try a new food every week, for example, avocados: add them to salads, sandwiches, or use them as a healthy topping for baked tortillas or whole-grain crackers.
Encourage young children to try different foods by making a game. Select a new food each week based on a different color of the rainbow from a different letter of the alphabet.
When it comes to snacking convenience, think beyond the typical bag of chips and explore other crunchy and satisfying snacks like brown rice or lentil chips and things like whole grain pretzels or cereals you pack for breakfast to carry out.
Increase the nutritional value of everyday foods by adding a new ingredient like flaxseed to smoothies, muffins, breads, salads, yogurt and cereals. Whole flaxseed is a good source of fiber (stays crisp in milk and yogurt) and when it grinds (grind whole flaxseed using a coffee grinder, blender, or food processor) It has omega-3 benefits.
For nut-free settings like day care centers and schools, experiment with alternative protein sources like quinoa. (sharp-wah). This protein-rich super grain contains a healthy balance of essential amino acids. It is gluten-free, a good source of dietary fiber and phosphorous, easy to digest, and high in magnesium and iron. Quinoa can be served hot as a breakfast cereal or cold as a salad.