Back To School: Healthy Packed Lunches

by Savannah Grandfather

Recently a reader asked:

“Over the summer, my family has adopted some new eating habits.  We are avoiding processed foods and sugar.  Trying for a lot more whole foods and I wanted to see if you have some ideas for school lunches.  The new school year is coming up and I don’t want to fall into old habits with sugary yogurts, chips and cookies.”

First off I want to congratulate you on moving your family to a healthier diet. It is unfortunate that our current food environment makes this task so difficult for parents. Yet parents are not the only ones facing this difficulty. Anyone trying to upgrade your healthstyle during a typical work week has to overcome the siren’s pull of convenience.

If your healthy choices aren’t as easy and appetizing as the unhealthy ones, I bet I can guess which you and your family will eat.

I should confess, however, that I do not have children and have not spent much time with them. But I do know about food, and have some suggestions to get the conversation started.

All you healthy Summer Tomato mommies out there please chime in with your favorite tips for healthy school lunches.

Healthy School Lunch Ideas

• Fruits and vegetables. As difficult as it can be to get kids to eat fresh produce, it is a habit that should be cultivated as early as possible. My recommendation to make this easier is to have children participate in the buying process. Make your weekly farmers market trip a family outing and explain to the kids what it means for something to be in season. Show them how sweet and flavorful foods can taste when they are at their peak and let them pick their favorites. Eating a carrot is much more satisfying when you’ve picked it out yourself. Hint: This trick works on adults too! Here are some ideas for produce that can be cut, bagged and stored until lunch time: carrots, celery, cucumber, cherry tomatoes, sweet red pepper, sugar snap peas, apples, blueberries, grapes and melon. Be creative!
• Homemade granola. Store bought granola is often more like dessert than a healthy snack, but you can make your own with less sugar and it is still delicious. Do not worry about using butter if it is called for, small amounts of saturated fat are nothing to worry about, especially for growing children. Granola can be made in big batches, is easy to store, easy to transport and is based on intact grains that are both healthy and satisfying. Put a serving into a small zip bag and enjoy!
• Hummus. Hummus is a Mediterranean dipping sauce made from chickpeas that is delicious and easy to make. A small tupper of hummus is a perfect accompaniment to cut up vegetables, whole grain breads and crackers. It is also convenient because it can be made in huge batches and frozen in smaller containers. Here is my favorite homemade hummus recipe.
• Cheese. In reasonable quantities cheese can be a satisfying snack. Some wonderful artisan cheeses can even be bought for reasonable prices. American cheddar is a perfect example. Just stay away from the really processed stuff at the grocery store–check the ingredients label and avoid long, scientific sounding words.
• Peanut butter. Like hummus, peanut (or any nut) butter can be a wonderful dip for fruits and veggies. I know that many parents these days are hysterical about nuts, but if the idea doesn’t bother you too much it is actually a very healthy snack. The consistency can take some getting used to, but I strongly recommend the more oily natural nut butters that have less sugar, no added trans fat and must be stored in the refrigerator–that’s how you tell it is real food My favorite these days is almond butter.
• Trail mix. Similar to nut butters trail mix can be scary for parents worried about nut allergies, but if your child can tolerate nuts then trail mix is a fun and nutritious snack. Try different combinations of nuts and dried fruits. I’ve recently discovered the amazing dried Bing cherries at my favorite farmers market. For a special treat you can add a few small chocolate chunks, which is a better indulgence than cookies or chips.
• Sandwiches. I’m not a big fan of bread (even “whole grain” bread), but sandwiches are a reasonable option for children. When choosing bread, look for artisan brands with few ingredients and no preservatives. This kind of bread is often found in paper bags and costs less than the fake-healthy soft stuff in plastic. You can cut up loaves and store bread in zipper bags in the freezer. To thaw, heat for a few minutes at 325 F or move to the refrigerator the night before. Healthy sandwich choices include: hummus, avocado, peanut/almond butter, soft fruit, canned Alaskan salmon, cheese, roasted chicken or turkey, egg salad, mixed veggies, etc. Try not to choose deli meats as your standard choice, since the nitrates and nitrites have been tied to all sorts of health problems. Likewise, limit canned tuna to once per month because of the high mercury content. Mercury can damage developing nervous systems (i.e., anyone under 20 yrs old) and has been tied to lower IQ scores.
• Popcorn. For a crunchy, salty alternative to chips you can try popcorn. Though the instant kind can be hit or miss in terms of health, natural popcorn is relatively healthy and can be very easy to make. Explore different spices and flavors as toppings such as cheese, cinnamon, cumin, black pepper, garlic salt and other spices. You can make this a weekend project and let the kids choose their own flavors, store it in air-tight containers and use it during the week.

I’m sure some of you out there have more ideas. Please share!

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