Lunch Box Express

By : Jodie Shield | 2 Comments | On : August 6, 2013 | Category : Adults, Kids, Teens

Stock up on healthy ingredients to make super easy school lunches!

 By: Jodie Shield, RD

 Can you believe school is about to start?  I used to dread the morning rush hour, and I’m not talking about the traffic.  I mean the mad dash of getting everybody up and out the door with their homework done and lunch boxes packed in the nick of time to catch the school bus.  Whew!  I’m already exhausted. While the homework pile-up is another story, I have learned how to prevent the lunch traffic jam. One of the best ways to expedite the lunch-making process (besides buying school lunch) is to stock up on nutritious and delicious foods.  Keep your refrigerator and pantry cabinets filled with items that either you or your child could easily assemble into a quick and healthy lunch.  Here are some foods I always keep on hand, along with four quick and tasty lunch box recipes.  The recipes come from my book Healthy Eating for Kids: How Your Children Can Eat Smart From 5 to12.  You’ll notice the recipes include a serving from each of the five food groups. They’re so de-lish, your child will eat every bite and be refueled and ready for recess!

How to Stock a Lunch Bar

Food Group	Stock Your Refrigerator With:	Stock Your Pantry With:
Grain	Whole- grain tortillas	Whole-wheat bread, buns, pita, English muffins, and crackers
Vegetable	Salsa, baby carrots, pre-grated carrots, bell peppers, cucumbers, pre-packaged salad bags	Vegetable juice and single-serve cans of tomato and vegetables soups
Fruit	Fresh fruit such as mango, oranges, pears, and apples	Bananas, canned fruit cups packed in natural juice, dried fruit, and fruit juice boxes
Protein	Hard boiled eggs, lean luncheon meats such as turkey, ham and roast beef	Cans of fat-free refried beans, reduced-fat peanut butter and other nut butters, tuna canned in water and garbanzo beans
Dairy	Low-fat yogurt, reduced-fat shredded cheese, string cheese and a wide variety of cheese slices

Big ‘n Easy Bean Burrito.  Spread fat-free refried beans on a whole-grain tortilla.  Sprinkle with reduced-fat Monterey Jack cheese, and fold up ends together to make a burrito.  Pack a small container of salsa to dip the burrito into, and add a sliced mango and a carton of low-fat milk (buy that at school).

Stuffed to the Tee.  Fill a whole-wheat pita pocket with tuna salad (made with reduced-fat mayonnaise), mixed salad greens, and grated carrots.  Pack a pear and a carton of fat-free milk (buy that at school).

You’re My Hero.  Create a super-tasting sub by filling a whole-grain bun with slices of lean roast beef, turkey breast, provolone cheese, tomato slices, and shredded lettuce.  Add a canned fruit cup (packed in natural juice) and carton of low-fat milk (buy that at school).

Wrap and Roll.  Place a thin layer of turkey, reduced-fat Swiss cheese, and several spinach leaves on a whole-grain tortilla.  Top with dried cranberries, then wrap and roll.  Serve with a small bottle of vegetable juice and a Granny Smith apple.

Jodie Shield is a Registered Dietitian, mother of three, and author of Healthy Eating, Healthy Weight for Kids and Teens (EatRight Press, 2012).  She is founder of the blog Healthy Eating for Families and also writes for Playdate Place.