The Healthy Lunchbox: A Fresh Start to a New School Year

Fall, for many, is a fresh start.  A new school routine, new school clothes, and new friends, to name a few.  As I approach this fall, I have given great thought and consideration to what I will be putting in my kid’s lunchbox for the upcoming school year.  Through marketing of food products on TV, the internet, magazines, and in grocery stores, we are overwhelmed with products that are marketed to a busy family - quick and easy ways to feed our children when there is a busy, and often overbooked, weekly schedule.  Most of these pre-packaged foods that are available are indeed cheap, but so often contain very high levels of fat, sodium, sugar, and carbohydrates.  The list of ingredients will prove to have many preservatives, artificial colors and flavors, and too many unpronounceables to list!  Most of this food is lacking in nutrients and protein; vital components of a healthy meal that kids need to be able to sustain their energy through a long day of school, activities, and homework. 

I have committed to steer clear of these convenient kid-friendly foods and have made a list of healthy foods which can be easily assembled into a healthy lunchbox for my kids every day.  Each week, I know the staples that I need to keep stocked in my fridge and pantry.   Here is a list of some of my favorites:

• Celery or carrot sticks with hummus or yogurt for dipping.  You can use yogurt and hummus in smaller snack size portions for portability.   
• Tuna, chicken, or egg salad.  I like to have at least one of these prepared and available in my fridge.  I either make this on a sandwich with whole wheat bread or served with whole grain crackers for dipping.
• Apple slices served with sunflower butter for dipping.
• Plain greek yogurt with a side of fruit and granola to mix in.  Also, mix in some ground flax seed for healthy omega-3’s.
• And, of course, an easy favorite in my house - turkey sandwich on whole wheat bread.  Using cookie cutters to cut sandwiches into shapes for little kids is a big hit.  Turn a plain sandwich into something fun!

Some notes and tips about the above suggestions: I always buy plain, greek yogurt.  This provides a higher level of protein, lower sugar, and my kids love how thick and creamy it is!  When sending apple slices in a lunch box, squeeze lemon juice over the slices after cutting them.  Or, soak them in orange juice.  This will keep them from turning brown!  I recommended sunflower butter to be served with the apples.  This is my preferred choice as my daughter is allergic to peanuts.  You can also get soy nut butter.  These are great nut-free options even if your child is not allergic to nuts.  They provide great protein with low sugar.  And as a mother of a child with a severe allergy, seeing these nut-free alternatives used in schools is always comforting! 

I feel strongly about providing my family proper nutrition.  This is something that I have instilled in my children from the beginning.  They know why we cannot eat too much sugar, and why food with "fake colors" is not good for our bodies.  If a healthy lunchbox is something that you are working towards, remember, it can take a while to form good habits.  Consistency is key.  Children can and will adapt.  As parents, we owe our children good health.  We can give this gift to them and teach them how important it is to grow healthy.  Or as my kids call it, “growing big and strong.”  To Your Health!

Meaghan Grettano is a holistically minded mom raising her two children in Conway, SC.  She is co-leader of the Northern Horry County Holistic Moms Network.  Learn more at www.holisticmoms.org or contact Meaghan at meaghan810@gmail.com.