By Sport Nutrition Coach Laura Nava
Blog #32
Kids are back to school this month. I’m not sure about you, but for me, I would scramble to put my kids lunches together. I have found getting the kids involved, letting them pick out lunch items, however still guided with healthier choices, or having them pack their lunch bags, actually turned out fun. And, a perk, they got really creative. Giving them a few healthy choices will allow you to have some control of what goes in, but gives them that feeling that they chose what to eat. Remember to keep things simple and easy. Think outside the box, or bag ;-P It doesn’t always have to be a sandwich. Here are some of my ideas for healthy lunches…
Quesadillas
They’re kid favorites for a reason — and contrary to our adult biases, they don’t need to be piping hot to be delicious.
• Pack with: Avocado slices or guacamole, jicama sticks, pineapple chunks, pumpkin seeds, or tortilla chips
Hummus and Pita Plate
Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show?
• Pack with: Salami, olives, carrots, baby tomatoes, and grapes. (Note that dipping is easier and less messy if you pack the hummus in a separate container.)
Breakfast for Lunch
Make extra food when you have time for a nice breakfast on the weekend, and save the leftovers for lunches —think hard-boiled eggs, leftover pancakes, and leftover sausages.
• Pack with: Sliced strawberries, squeezable yogurt. (Frozen yogurt tubes also make great small ice packs, and typically thaw by lunch.)
Some other combinations that I use;
Pasta Salad
Yogurt
Granola Bar
Raspberries
Almond Butter+Jelly (or PB+J)
String Cheese
applesauce
Chips
Crackers
Cheddar Cheese Cubes
Grapes
LaraBar or Cliff Bar
Or Choose one idea from each list and you got yourself a
delicious lunch;
MAIN MEAL:
Pita Bread + Hummus
Cheese + Crackers
Almond Butter + Jam Sandwich
Cheese Quesadilla
Hard Boiled Eggs
Pasta Salad
Meat + Cheese Kabob
Chips + Guacamole
Bagel + nut butter
Veggie +Hummus Wrap
FRUITS + VEGGIES:
Oranges
Apples
Strawberries
Grapes
Peaches
Blueberries
Raspberries
Natural Applesauce
Mangoes
Melon
Baby Carrots
Cucumbers
Grape Tomatoes
Edamame
Snap Peas
SIDES and SNACKS:
Chips
Granola Bars
Pretzels
String Cheese
Yogurt
Trail Mix
Lara Bar or Cliff Bar
Popcorn
Crackers
chips + salsa
Pudding
Graham crackers
I hope this gave you some great ideas. Maybe it’ll help make life a little easier come school days. If you want any additional help with healthy eating, whether for yourself or kids, schedule a FREE 20 minute nutrition consultation with me, by clicking the link.
~ Coach Laura
