Nutrition “Healthy School Lunch Ideas”

HEALTHY SCHOOL LUNCH IDEAS

TO NOURISH YOUR KIDS

Kids back in the classrooms and having long days of learning and playtime, it’s important we fuel our children with a healthy school lunch to keep them energized and focused. Village dietitian, Jamie Miller, has some helpful tips to nourish our children well in this back to school season.

Slow Digesting Fiber, Fats, and Protein

The key is to focus all meals and snacks on protein, fats, and fiber (from healthy carbohydrates and produce). These are the nutrients that digest slowly, meaning they keep stomach’s satisfied, blood sugar regulated, and minds focused on learning. Oftentimes “kid-friendly” foods are mainly simple carbohydrate focused (i.e: cereal, waffles, toast, pb&j, crackers, etc) which cause children to get hungry quickly after eating and can cause disruption in their focus, mood, and energy. Instead we want to incorporate slow digesting nutrients when our child eats a carbohydrate. Such as topping toast with avocado, pairing a pb&J with yogurt, dipping crackers into hummus, etc. Registered Dietitian JAMIE MILLER

Balanced Meal Ideas

To create a balanced meal, we want to ensure we include items from each food group. Check out the helpful chart below of example foods. Have your kids get involved by choosing what they want from each column! By balancing protein, carbohydrates, fiber (1+ cups of veggies and fruit!), and fats, you can ensure your child is fueled for their day of learning and fun!

Need some inspiration for lunch box ideas? Try out one of these three combinations!

Lunchbox #1

• PB Banana Roll Up: whole grain tortilla, nut butter of choice, banana, & cinnamon • Yogurt Ranch Dip (recipe below) • Sliced Bell Peppers

1 container (8 ounces) fat-free Greek yogurt ½ packet dry ranch mix (or 3/4 tsp garlic powder, ½ tsp onion powder, ½ tsp dried dill, ¼ tsp salt) Combine dip mix with greek yogurt and stir Serve with assorted vegetables.

Lunchbox #2

• Cracker Stacks: Whole Grain Crackers,

Deli Turkey, Sliced Cheese • Snap Peas and Grape Tomatoes • Oatmeal Snack Balls (recipe below)

1 ½ cups tightly packed Medjool dates, pitted 1/3 cup creamy sunflower seed butter ½ cup quick oats ¼ teaspoon fine sea salt ¼ cup chocolate chips Place the pitted dates into the bowl of a large food processor fitted with an “S” blade, then process until they form a sticky ball. Use a spatula to break up the date mixture a bit, then add in the sunflower seed butter, oats, and salt. Process again until a sticky batter is created. Add chocolate chips and pulse a few times to incorporate the chocolate chips into the mixture. Scoop the dough by tablespoons and roll them into balls. These balls will keep well in an airtight container in the fridge for up to a month, or in the freezer for up to 6 months.

Lunchbox #3

• Hummus Tuna Salad (recipe below) • Whole Grain Pita Wedges • Raspberries with Dark Chocolate Chips

1 - 5 oz can of tuna (or sub shredded chicken) 1-2 tbsp hummus ¼ cup, carrots diced ½ cup diced celery diced Combine all ingredients and enjoy with crackers, on bread, in a pita, over greens, or with sliced veggies.