Healthy Lunch Boxes for School

    By: Jacqueline Gomes, RDN, MBA 

    August 24th, 2018

    The key to kid-friendly food is to make it fun and include variety to reduce boredom; I encourage you to get your child involved in selecting foods in our grocery stores and in food preparation. How do you make it fun? Include a variety of foods in different sections, this helps create visual appeal and different flavors and textures. There’s no right or wrong way to create a healthy lunch box, be creative and select variety! Here are some tips to building your box…

     

    1. Select your Menu:
    • Proteins: Chicken, Turkey, Eggs, Cheese Almond butter, hummus yogurt
    • Carbohydrates: crackers, whole wheat bread or pasta, rice, oatmeal, mini bagels
    • Fruit: strawberries, blueberries, banana, applesauce, oranges, pears
    • Veggies: cherry tomatoes, spinach, cucumbers, celery, broccoli, bell peppers

    Other ideas…

    • Fruit salad on a Stick
    • Fun Shaped Sandwiches
    • Ants on a log (celery w/ nut butter & raisins)
    • Green salad – grilled chicken & favorite raw veggies
    • Trail Mix – whole grain cereal, dried fruits, nuts, dark chocolate pieces
    • Falafel
    • Pasta salad w/ bright colored veggies
    • Mini zucchini muffins
    • Hummus with pretzels
    • Tofu, edamame
    • String cheese

     

    1. Select your Container:
    • 4-ounce plastic containers with lids
    • Cupcake tins
    • Tiny jars – you know those individual serve jelly jars? Works great for dressings.
    • Plastic containers with dividers
    • DIY Bento. Select one medium sized container and create sections by using smaller containers or cupcake tins to section off your food items.

     

    1. Put it all together:
    • Pack an ice pack for food safety
    • Don’t forget a napkin & utensils if needed
    • Snacks help kids stay energized throughout the day – choose healthy options
    • Love note!

     

    Avocado-Toast & Egg Lunch Box

    I put this lunch box together using my three-year-old son’s favorite foods. For an older child simply use a larger container and cater to your child’s preferences! Remember, there is no wrong or right way to create a fantastic lunch for your child!

     

    Prep time: 5 minutes

    Ingredients:

    • 1 slices whole wheat bread
    • 1/4 avocado
    • 1 hard-boiled egg
    • Fresh strawberries
    • 1 string cheese
    • A few whole grain “goldfish” crackers
    • 1/4 cup cooked corn
    • 1 squeeze yogurt

     

    Directions:

    1. Avocado toast: Spread a teaspoon of avocado over toast, cut toast into 4 slices.
    2. Cut egg into bite-sized chunks
    3. Cut avocado into bite-sized chunks
    4. Arrange corn, avocado, egg and toast within a food storage container.
    5. Fill a separate container with strawberries, cheese and crackers.
    6. Organize yogurt and containers within the lunch box. Don’t forget a fork and love note!!

    Recipe & photo by Jacqueline Gomes, RDN, MBA