Back to School Lunch-PART 2

Hello my lunch-packing friends,

It's time for Part 2 of Our Back to School Lunch Series.

Can you think outside the sandwich for a moment? If so, read on; we'll get to sandwiches at the end.

Think of lunch in 3 parts: you've got the entree--something that has protein and carbs of some sort, then you've got the fruits and/or veggies. For a visual, think about this--the fruit and veggies should take up half the "plate."

You can also mix it up--putting the protein, veggies, fruit and carbs all together. Visualize this: spinach salad with chicken & mango salad wrapped up in a whole grain tortilla.

Below is a 10 day menu for your favorite brown-bagger--and it doesn't have to be a kid!

Meatless Monday: Bean burrito with grated cheese, avocado and cilantro. Try black beans for a change. On the side--a container of salsa and fat-free sour cream or plain greek yogurt and some baked blue tortilla chips. (yep-salsa counts as a veggie!) For dessert: mango slices or peach fruit cup.

Tuesday: Chili con carne in a thermos. On the side: grated light cheddar, baby carrots. For dessert: tapioca pudding cup.

Wednesday: S'more Lunch: Graham cracker, peanut butter (sunflower butter for allergy-free zones) and banana sandwiches with mini chocolate chips. On the side: Yogurt tube

Thursday: Deli wrap: Put your fav deli meat with a slice of low fat American cheese or grated mozzarella into a wrap with favorite condiments. Slip in some thinly sliced red or yellow peppers and a few sliced olives. On the side: apple slices

Fishy Friday: Mix canned salmon (remove the skin) with light cream cheese, dill and garlic powder in the blender or food processor. Spread on: bread, crackers, celery, etc. On the side: cucumber slices with lime, fresh pear.

Meatless Monday: Dippin Lunch: Hummus with whole grain pita triangles, celery, cucumber and carrot sticks for dipping. Dessert; frozen melon balls.

Tuesday: Lettuce wraps with roast beef: Using leftover or deli roast beef wrap lettuce around it and cucumber strips.

Wednesday: Chicken & rice salad: Using leftover chicken, and rice (you can also use leftover barley, quinoa or bulgar), add dried cranberries or raisins and chopped red pepper and julienne carrots. Add a little vinaigrette.

SANDWICH TIME:

Above are lots of sandwich-free ideas. What if you or kid still loves a good sandwich? No problem...just don't forget to add the fruits and veggies to go with!

The trick with sandwiches, is how to make them different day after day:

1. Make them into finger sandwiches, which are especially great for kids of all ages who don't like the crust.

2. Cut them into cute shapes using a cookie cutter.

3. Use different colored bread: brown & white for example

4. Use different kinds of bread: French bread, whole grain bread, raisin bread. There's a bread that works well with every filling.

5. Add unexpected ingredients. I've seen corn added to sandwiches before! If you can get a whole of fresh herbs, a little fresh parsley or basil adds a nice touch to sandwiches.


Above all, follow the golden rule for a lunch that your kid won't toss or trade: Get him involved in the process. At the store, or when making the grocery list. Ask him what he wants for lunch. Let him help put the lunch together. And don't things in his lunch that he won't eat at home--there is probably a smaller chance he will eat it at school (unless of course all of his friends are eating it!)

Bon Appetit!

Back to School Lunch-PART 1

So-- you've made it through the second week of school and are patting yourself on the back for a job well done--kids seemed to have eaten their lunches (at least the lunchbag comes back empty) and all is well. Only 60 more lunches to make until the Winter Holidays... but who's counting?

If you are already wondering how you can come up with healthy lunch ideas that your kids will actually eat, the following tips will help make sure your kids happily anticipate their lunch instead of tossing or trading it.

1. Get a kid's perspective. "Buy in" is not only necessary in the business world, it's also a big plus when getting kids to eat. Get your kid involved in the whole process--from making the grocery list to making choices on a daily basis. Do you want an apple or a fruit cup today? A wrap or a sandwich? Bring or buy? Kids have very little control over their day once they leave home--giving them a choice (but a choice you approve of) makes them feel more independent. There are also lots of teachable moments involved--your kid wants chips--explain the benefit of baked over fried... (FOR MORE TIPS SEE PART 2 OF THIS BLOG-PACKING A LUNCH--coming soon!)


2. Buy: When there is no time to pack a lunch, there are 2 options: buy or bring a pre-boxed lunch. While school lunches have gotten their share of brow-beating, it's not as bad as you think. School lunch does have to meet USDA nutritional guidelines, which admittedly are not as healthy as most dietitians would like, they do insure your child gets a balanced, nutritious lunch. Burgers and hot dogs on the menu--what about that? Here's what's not on the menu--hot dogs are reduced fat because they're made with turkey, beef is often a beef-soy mix--also to reduce the fat. There are also some teachable moments at the lunch line. Schools have the option of "offer" vs "serve". In our schools, it's "offer"--that means your kid needs to pick 4 things off the line. The good news, is again, if your kid picks it, he is more likely to eat it. The bad news is, he can walk away with the main entree, (which could be pizza), along with bread and corn. Yep it's definitely a starchy meal...here's where mom's or dad's influence comes in.

3. Pre-packaged meals. Lunch nirvana for kids and moms alike is often lunch in a box. Yes, I'm talking Lunchables. Over the years, Lunchables has decreased fat, sodium and calories—more than 20% . Now, some options include bottled water, fruit and bread made with whole grains. I see Lunchables as not an everyday thing, but a great option when all you have is 15 seconds to put lunch together. I also see some teachable moments for Lunchables. They are perfect portions for a kid--for overweight kids, they provide a moderate calorie, balanced lunch that has “cool” appeal.

4. Send a little love. (And I don't mean a candy bar!) Sending a little note in the lunchbag is a great way to let your child know you're thinking about him. A post-it note is perfect for this. Jot out a little poem, or just say I love you! You can help a Boys and Girls Club near you by making a promise to send a lunchnote! Go to lunchnotepromise.com and make the pledge and Lunchables will donate $1 to a Boys & Girls Club in your state. And there are lots of really cute notes to download too.


(Disclosure: I have a worked as a consultant for Lunchables for the last 5 years. Why? I believe they offer an acceptable lunch option for kids and they consistently strive to improve on the nutrient content of their products.)