Back to School with Healthier Lunch Boxes
Sunday, August 23, 2009
Posted by Meeta K. Wolff
One thing that needs attention everyday is packing balanced and healthy lunch boxes. They need their daily nutrients to keep them active and give them the power to get through the day. Unfortunately, in our convenient world, lunch boxes are often filled with packaged ‘convenience’ foods. Full-calorie soda, chips, and cookies can add up to a lot of excess fat, sugar, sodium and calories, which may contribute to long-term health problems like high blood pressure, diabetes and obesity. Furthermore, these extra calories also make kids sluggish or cranky in the afternoons.
After packing lunches for Soeren over the past few years I have learned quite a few things. Next week he's going to be 7 and very much has a head of his own. So, I know that the lunch boxes has to have items which he enjoys and is most likely to eat.
What we've done is made a chart and included included all his favorite healthy foods. The chart divides the foods into different groups and we try to focus on a variety to be able to provide a balanced lunch box. This provides the energy and nutrients needed to grow, play, learn and stay healthy.
The basics are simple - the lunch box needs to include:
- One serving of vegetables or salad and a serving of fruit (preferably fresh, but canned or dried can counts).
- One serving of a low-fat or fat-free dairy item such as a low-fat cheese stick, a yogurt cup, milk or some cottage cheese.
- One source of protein. Things like meat, chicken, fish, eggs, peanut butter or beans.
- A healthy drink such as water or unsweetened 100% juice or as Soeren likes a mix of 100% fruit juice with some sparkling water.
With this in mind the chart is fairly simple to create. Below I've made a copy of Soeren's chart.
| Main | Vegetable/Salad | Fruit | Dairy | Protein | Drink |
| Whole wheat pita with egg salad + quark dressing | Carrots | Strawberries | Natural quark w/honey and peaches | Gouda cheese stick | Apple juice w/Sparkling water |
| Multigrain bread with tuna salad | Cucumber Sticks | Peaches | Chocolate milk | Unsalted cashew nuts/almonds | Cherry Juice w/ sparkling water |
| Rye bread with turkey meatballs | Bell Peppers (no green ones) | Homemade apple sauce | Plain yogurt w/ agave nectar and strawberries | Hummus dip | Multivitamin juice |
| Chicken/Falafel wraps | Tabouleh | Honey Melon | Plain yogurt w/ blueberries |
These are just a few of his favorite things. There are plenty more items he likes but we wanted to list just a few so that both of us understand in which direction we are going. What I mean is, by getting Soeren to make this chart with me he is more aware of the healthy things he likes. For me it means something to follow when I am lost for ideas or need some inspiration.
I use the chart to mix and match and as a basis to make new creations. From a very young age Soeren ate a lot of fruit - I am lucky there as I get no fuss in that aspect. In addition I do add a healthy treat or snack, like buckwheat blueberry muffins or homemade cookies, sticky buns etc. I prefer to make these treats at home so I can manage the level of sugar and use healthy organic products with less preservatives.
It’s important to add variety and be innovative. If you’re packing cheese and cucumber, cheese and lettuce, or cheese and tomato day in and day out it most probably will get monotonous.
- I use different kinds of breads avoiding white bread as much as I can. I try to make variations of different sandwiches – everything from whole wheat pita, naan bread to wraps and baguettes, focaccia to ciabatta rolls.
- Sneaky mums add salad to the sandwiches – arugula, shredded cabbage, lettuce, cress etc. Soeren has learned to love his salad in this way!
- I use different spreads like goat cheese, cream cheese, avocado dip or a herb flavored quark. Go easy on the butter and avoid mayo.
- Add raw veggies like cucumbers, carrots and bell peppers to the lunch box as a side to nibble along with the sandwiches. I make this a must. Soeren loves to have a dip with these raw veggies. I often pack a hummus, herby flavored quark, plain cottage cheese or a yogurt tahini dip for him to dunk his veggies into.
- A nice change from sandwiches are leftovers from a quiche, spring rolls or pasta bake.
- I pack at least 2 types of fruit in his lunch box. Strawberries, blueberries, yellow kiwis, raspberries, apples, orange wedges, melon slices – the list goes on.
- During the colder season when the variety of fruit is not as abundant as in the summer, I often turn to dried fruit and nuts.
- Sometimes I skip sandwiches and make a salad with couscous, bulgur, pasta or rice. Adding some shredded chicken, veggies or hard boiled eggs makes it more filling. Fat-free or low-fat dressing is often packed in a separate container.
- Drinks – I pay very close attention to this. It’s amazing how many drinks label themselves as “healthy!” but a closer look at the label show that they are loaded with sugar. I usually buy 100% fruit juices like apple, grape or cherry. I fill Soeren’s drink thermos with 1/2 juice and the rest is topped off with sparkling water. Low-fat and unsweetened chocolate milk and unsweetened herb/fruit iced teas are also a few of Soeren’s favorite drinks.
- Like every child, Soeren loves snacks and treats. I usually make mini treats like small muffins, cookies and brownies, where instead of sugar, I use agave nectar, honey or maple syrup. Smaller mini versions satisfy the snacker’s appetite and does not have that many calories/sugar as the larger portions. Furthermore, I try to use fruit as much as I can in my baked treats.
Finally there are always times when we are in a rush and the lunch box needs to be packed quickly. The best tip I can give on this is try to prepare as much as one can the evening before.
- Fruit and veggies can be cut the evening before and wrapped in Clingfilm.
- Frozen rolls, bread etc. can be taken out the evening before. In the morning they are thawed and ready to be spread.
- Spreads and dips can also be made the evening before and packed in containers.
You’ll find more useful quick lunch box packing tips in our article Need for speed: A mommy's lunch manifesto. While packing lunches, hygiene plays an important role and our food safety for packed lunches article will provide you with the best pointers.
Our recipe section might also offer you with a few healthy option for the next lunch box. These sweet Asian meatballs are simple and low in stress, which work not only as a party appetizer but also are perfect in a lunch box too. Or how about quesadillas? In our article Que Sera Sera Quesadillas, we share with you just how versatile these are. They make great alternatives to the regular sandwich. My personal all time favorite are these quick Chickpea Spinach Pockets. We also have several ideas and recipes for breads, which you can easily make at home.
I hope a few of these suggestions will help you to recover from the lunch box burn out.
Do you have more helpful and yummy lunch box ideas?
What do you find challenging when packing lunch boxes?
Share your thoughts with us.
Are you interested in contributing to The Daily Tiffin? Drop us an email: thedailytiffin@gmail.com. We look forward to hearing your ideas.
This post was written by Meeta
Thank you Meeta, I was thinking this was just the kind of post DT needed, a back to lunchbox basics post for the end of summer holidays. I like your clever chart with Soerens favorites, and the foods sound reasonably yummy and healthy - good job!