Growing Lean’s nutrition blog

School is starting this week or next week for most kids! It is now time to start thinking about what they can bring to school for lunch. I think that we can go beyond what most of us grew up with–sandwich, chips, and dessert (which was often a Hostess treat in my bag).
First of all, I would have you all consider getting your child or children an insulated lunch bag. Besides being good for the environment, I believe that food which can be eaten cold often tastes better than food at room temperature. Lunches don’t have to be fancy or time consuming to prepare in order to be healthy. I still believe in a good sandwich. Stick with a whole grain bread. Add lean lunch meats, low fat cheese or cream cheese, and sliced produce (here is a good chance to use some more of those tomatoes which may be taking over your garden). Although peanut butter may not be allowed in some schools and is calorie dense, if you are allowed to send such a sandwich, try adding banana slices on top of a thin layer of peanut butter. You can add some fruit to the diet as well as a little variety while sticking to a childhood favorite (this is certainly a healthier choice than the Fluffernutter from the past). For variety without any added difficulty, roll your items into a tortilla or stuff it into a pita.
Who says that you need a sandwich as the main part of the lunch. Pasta and rice are good at almost any temperature. As long as you are not throwing out the insulated lunch bag, you are less likely to lose the all important Tupperware or similar containers (I admit, though, that I still feel more comfortable sending plastic forks rather than the good ones). Fruit salad can be quick and easy to prepare. Although fresh fruit is best, if in a rush, you can combine canned pineapple which often comes in its own juice with other canned fruits such as mandarin oranges or peaches. I would recommend draining and rinsing the fruits which come in syrup prior to adding it to the salad mix. Sprinkle a little cinnamon on top to add an additional great aroma. Another option is to provide dips and foods to dip. Try baby carrots or cherry tomatoes and hummus or fat free salad dressing. If you have leftover tomato sauce, you can dip low fat cheese sticks into this.
In lieu of the old fashioned chips and greasy snack foods, try other munchies. Many chips come in baked versions now. Make some hot air popcorn and throw this into a container in the lunch bag. Pita chips can add some crunch. Baby carrots are healthy and quick to pack–they can usually be bought in ready-to-eat condition (no scrubbing or cutting required). Who doesn’t like to munch on dry breakfast cereal–just make sure that it is not loaded with sugar.
Dessert can feel like dessert without guilt. If you can keep the lunch container cold enough, try some of the flavored yogurts which are now available (but watch out for the ones with the mix-ins–thie mix-in ingredients are often candy). Applesauce with cinnamon is enjoyable. Dried fruit can be very sweet, and who doesn’t like a good finger food? Check the packaging so that you are aware of how much sugar may be added to the dried fruit–some fruits have no added sugar, others have a lot. Make your own batch of “trail mix” with cereal, raisins, and pretzels. If you are providing a more sugary or more fatty treat, keep the portion small and keep it as a special treat rather than an everyday part of the lunch.
Have a great school year!
Beckie Bergman