by Sarah Glunz, MS, CNS, LDN
As you return to the routine of the school year, you’re probably thinking about, and maybe dreading, packing school lunches. Don’t hate me, but I actually like packing lunches because I keep it very simple, and I like thinking about how to include each of the food groups in ways my son likes. Also, I feel proud of both of us when he eats it all.
Creating packed lunches doesn’t have to be time-consuming or require special tools or lunchboxes; it just needs to include the right foods to keep your kids healthy and energized, and of course, taste good so they eat it. Read more about packing balanced and easy lunch ideas for kids here.
Use the Lunchbox Guide to involve your kids in deciding what’s in their lunch or as a reminder for you as you’re packing it. It’ll help you ensure packed lunches include a starch, protein, veggie, fruit, and dairy. Pair yogurt with a peanut butter sandwich, carrots, and strawberries for a balanced, nutritious lunch. Add a drink and a small treat, and you’re done! The pairings are endless, and you’ll find your family coming up with their own list of favorites.
You can also use the chart to help your kids with snack time, which, if your house is like mine, is all the time. When they want pretzels, ask your kids to pair them with something from the protein or dairy column. Want cheese? Is there something in the fruit or veggie column they can add? Kids love being independent, and this gives them just enough to make it interesting.
Balanced lunches and snacks aren’t just for kids! Like most parents, I am constantly on the go, so easy snacks with protein and fiber, like a hard-boiled egg and some veggies, give me the energy I need to get through my long to-do list. And it turns out that taking care of myself helps me be a better parent.
Sarah Glunz, MS, CNS, LDN has been a nutritionist for over 15 years and snacks on cheese while working at Savory, playing outdoor sports and video games with her family, and living her best mid-life.
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