The summer has flown by, and before you know it, kids will be heading back to school! Between buying school supplies and preparing for the first day, don’t forget one of the most important parts of the school day, a healthy safe lunch.
Whether your child carries a soft-sided lunch bag or a hard-shell lunchbox, using an insulated lunch bag with a properly sized ice pack is essential for keeping food cold until lunchtime. Perishable foods such as meat, cheese, yogurt, and milk should stay cold to prevent harmful bacteria from growing. Since many schools do not refrigerate packed lunches, it is important to know your school’s policies and consider how long lunches will sit before they are eaten.
When packing lunches, remember that children often have limited time to eat. Choosing foods that are easy to open, easy to eat, and packed with nutrition can help ensure they finish their meal. Involving your child in planning and packing lunches is another great strategy. They are more likely to eat foods they helped choose, which can also reduce food waste.
While individually packaged snacks like fruit cups, yogurt, and snack bars can be convenient, they often cost more over time. Instead, consider using reusable containers with separate compartments to pack homemade lunch combinations such as sliced fruit, cheese cubes, whole-grain crackers, vegetables, or trail mix. Preparing fruits and vegetables ahead of time can make weekday morning much easier. To keep sandwiches fresh, prepare moisture-prone items like deli sandwiches the morning of school rather than the night before. If you use reusable containers or bags, make sure younger children can easily open them on their own.
When planning lunches, aim to include a variety of nutrient-rich foods. Try to pack colorful fruits and vegetables, whole grains for lasting energy, lean sources of protein, and low-fat dairy foods when possible. A balanced lunch can help children stay energized, focused, and ready to learn throughout the school day. Some healthy lunch ideas include:
•Protein: Cheese sticks, yogurt, grilled chicken, turkey slices, hard-boiled eggs, hummus, or nut butters.
•Whole grains: Wholegrain bread, pita bread, tortillas, crackers, brown rice, or pretzels.
•Fruits: Apple slices, grapes, berries, oranges, or fruit packed in 100% juice.
•Vegetables: Baby carrots, cucumber slices, cherry tomatoes, bell pepper strips, or snap peas.
•Dairy: Low-fat milk, yogurt,
or cheese.
When grocery shopping, ask your children to help choose foods they’d like to pack in their lunches. Encourage them to select a variety of foods instead of filling the cart with packaged snack items. Giving children choices while including foods from several different food groups can help them build healthy eating habits and reduce food waste.
Information comes from Kansas State University Publications.
For more information about Family and Community Wellness, 4-H Youth Development, or K-State Extension, contact the office at 620-583-7455, email [email protected], or stop by the office. Visit K-State Extension- Greenwood County Facebook page and www.greenwood.k-state. edu for more up-to-date information on programming.
