Back to School Lunch Box Smarts
It’s that time of year again! Our kids are heading back to school and parents are once again faced with filling their lunch boxes with healthy, balanced snacks and meals.
The key to getting your child to eat their lunch is by banishing the boredom! Kids aren’t so different from adults. We like to eat a variety of foods and so do they. With that in mind we’ve put together a few of our favourite ideas for lunch box success this year.
Think Outside the Box
Food on a stick – Kids love anything on a stick. Encourage your child to eat their rainbow of fruits and veggies by making kebabs. Start by letting your child choose fruit and veggies at the grocery store. They’re more likely to eat their own choices.
Explore flavour combinations: Layer chunks of fresh melon and ham with mozzarella balls and grapes, or try turkey and apple with either Swiss, Havarti or cheddar cheese.
Go for Wraps – like kebabs this concept seems to appeal to kids more than something sandwiched between two slices of bread. Keep it healthy by using whole wheat or mixed grain tortillas or lavash-style bread. Avoid tortillas made with artificial colors, preservatives, and partially hydrogenated oils. Fill with raw or grilled veggies and lean protein. Some of our favourites – Stirfry Beef Wrap – stir fried beef with slices of red apple, and cucumber, Chicken Burrito Wrap – filled with white beans, fajita-style chicken, tomatoes and sweet bell peppers, Ham & Cheese Wrap – slices of deli ham, Swiss cheese, red onion & sweet peppers, or Avocado & Tomato Wrap – sliced avocado and tomato (pack with a creamy ranch dressing for dipping).
Do an About Face – this is another novel idea kids like. Open-faced sandwiches, or building their own sandwich using multigrain bread, flatbread or whole grain crackers. Pack deli meat, grilled chicken, cheese, salad greens, veggies and fruit separately and let them stack up a nutritious snack. Try mashed avocado layered on a slice of ancient grain bread, topped with smoked or rosemary deli ham, slices of cucumber, followed by shredded carrot and bean sprouts. Or, how about a layer of mixed greens, ham, mozzarella and grilled peaches sandwiched between two slices of flatbread?
Soups & Stews – although it’s still quite warm, soups and stews are a welcome comfort food in the lunch box. Jazz up plain tomato soup by adding pasta, chunks of tomato & basil leaves. Hide the protein in the form of beans in a Vegetarian Chili with chunks of Tofu. Pack the veggies in a hearty beef stew or minestrone.
Salads – go big on variety. Pasta – rotini, penne, fun shapes (spirals, alphabet), mixed greens (kale, spinach, arugula, rocket mix), a variety of veggies and fruit, olives, seafood – shrimp, salmon, tuna, grilled chicken, large-curd cottage cheese and feta cheese are a few good choices. For those who are lactose intolerant, explore dairy-free Daiya Mozzarella, Cheddar, and Pepper Jack Style shreds. Add sliced almonds, seeds, sesame sticks or croutons for a welcome crunch.
All Natural & Organic Snacks
Apart from organic fruits and veggies there’s now a huge selection of organic snacks you can feel good about letting your child eat. Our suggestions: All Natural Kind Bars, Wai Lana snacks, Organic Greek Yogurt, dried fruit, nuts and seeds. In addition, we recommend exploring our Organic Aisle for great picks – you’ll find Annie’s Homegrown fruit snacks, Bitsy’s Brainfood cookies, Late July tortilla chips, Mamma Chia’s chia squeeze, Once Again Organic Nut Butters, Enjoy Life Mixed Berry bars, and so much more!
Use Leftovers
Don’t discount leftovers. If they ate it last night for dinner chances are they’ll eat it the next day! When cooking dinner plan on making extra so you can pack in their lunch box the next day.
Hydration Matters!
While water is essential and always the first choice, getting kids to drink it can be tough. Try adding a water enhancer for a flavour boost or explore organic choices like Little Me Tea or coconut water. In addition to water, here are some other foods that are naturally beneficial for hydration – celery, watermelon, cucumber, kiwi, bell peppers, citrus fruits, carrots, and pineapple. Choose low sugar, low sodium, 100% juice over fruit-flavoured juice, energy drinks and soda. One serving of fruit or vegetable juice can supply many of the same vitamins and minerals as a piece of whole produce.
Go Trash-free
Most local schools today insist on trash-free snacks and lunches, and rightly so. Anything we can do to protect the environment gets a top score from us! Stock up on BPA-free plastic containers and keep the trash at home.
Practice Food Safety
Keeping cold food cold and hot food hot is the first step in preventing foodborne illness. Keep foods either above 140°F or below 40°F. High temperatures kill bacteria and low temperatures slow their growth.
Purchase the right gear. For keeping food cold use an insulted lunch box or bag. Using ice packs is essential. Pack a chilled lunch – make the night before and store in the refrigerator until ready to pack. Freeze drinks the night before. Not only do they stay colder longer, they also provide more cooling for food. For hot foods use an insulted container. First, fill the insulated container with boiling water. Then let it stand a few minutes. Empty the water and add the very hot food.
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