Whats in Your Lunch Box?

School is almost back in session. As you gather school supplies and shop for new clothes don’t forget to buy your children new lunch boxes. Remember in order for your child to be sharp in school, have energy for the day and shine at soccer practice…you have to fuel them with good nutrition.

Get them involved in making their lunch and packing healthy snacks. When children participate in the process they are much more likely to eat the food you send…after all, it is their creation! Check out the following healthy brown-bag lunch & snack ideas for this new school year:

Munch with Lunch

“Munchy Monday”
Homemade Trail Mix: 1 cup whole grain cereal, 2 Tbs. nuts, 2 Tbs. dried fruit
Low-Fat Yogurt Smoothie
1 cup chopped celery w/1-2 Tbs. peanut butter

“Turkey Tuesday”
2 slices whole wheat bread w/2 oz lean turkey, lettuce, tomato, mustard & 2% cheese
1 low-fat yogurt
1 apple
8 oz low-fat milk

“Wrap-Up Wednesday”
Flat-Out Wrap w/2 oz lean ham, 1 slice 2% Swiss cheese, 2 Tbs. avocado, lettuce, tomato
15 whole-grain chips

Yogurt Parfait: 4 oz Greek yogurt, ½ cup strawberries & 2 Tbs. granola

“Tuna Dip Thursday”
2 oz tuna, 2 Tbs. chopped pecans, 2 Tbs. craisins, veggies & 1 Tbs. honey mustard
10 whole wheat crackers
1 Mozzarella string cheese
1 high-fiber, whole grain cookie

“Finger Sandwich Friday”
2 slices whole wheat bread w/2 Tbs. natural peanut butter and 1 Tbs. 100% fruit jelly cut into fourths
15 grapes
1 cup baby carrots in a low-fat ranch sauce
8 oz low-fat chocolate milk

The Healthy Snack Attack
1 serving whole wheat crackers, 1 Mozzarella string cheese & ½ cup baby carrots
1 sliced apple w/ 1-2 Tbs. natural peanut butter
1 Greek yogurt w/ 2 Tbs. natural honey & ½ cup whole grain cereal mixed in
1 slice whole wheat bread w/1 Tbs. natural peanut butter & a banana
Smoothie:1 cup frozen strawberries, ½ banana, 8 oz low-fat milk, 4 oz Greek Yogurt

- Amy Goodson, MS, RD, CSSD, LD

Registered Dietitian
Ben Hogan Sports Therapy Institute
Executive Health Program