The Low-Stress Guide to Packing School Lunch
Aug 17, 2015
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Does making school lunch stress you out? Of course it does! You have to pack a balanced, edible meal five days a week for a child who hates sweet potatoes one week, and adores them the next. But just because it can be stressful doesnt mean it has to be. With these five simple strategies that range from planning in advance to cutting yourself some (much needed) slack, youll be able to banish school lunch burnout.
1. Get Preppy
If you do little bits of prep throughout the week, youll be ready to assemble lunch in no time. For example, when you buy a bag of baby carrots, have your kids divide them into individual portions, so theyre ready to pack when you need them, advises Angie Hasemann, MS, RDN, CSP, Weight Management Dietitian, Pediatric Endocrinology at University of Virginia Childrens Hospital. Yes the kids. Hasemann says she sees way too many teenagers who still have their parents pack their lunch. From a very young age, kids should be involved in this chore and taught this skill. It will pay off later. (You can use your knife skills to cube the cheddar cheese, rinse and halve the grapes, and slice those cucumbers.)
2. Dont Overthink It
To pack a balanced lunch, just pick something from each of the five food groups. Adults often forget that kids dont require their food to go together like adults do. Theyre more likely to be fine with (and enjoy) random ensembles, says Hasemann.
Here are some sample foods you can mix and match from the different groups:
- Grains (1-2 servings): wheat tortillas, whole grain noodles, wheat bread, whole grain pretzels, and popcorn
- Vegetables (1 serving): baby carrots, edamame, avocado, cucumbers, pickle spears, and roasted sweet potato
- Fruit (1 serving): apples, grapes, strawberries, clementines, watermelon, kiwi, and applesauce
- Dairy (1 serving): milk, part-skim cheese stick, yogurt, cottage cheese, and cream cheese
- Protein (1 serving): turkey, grilled chicken, nut or seed butter, eggs, hummus, and veggie burgers
- Stuff stir-fry into lettuce wraps and pack low-sodium soy sauce for dipping
- Fold BBQ pork into burritos with low-fat cheese and pre-cut veggies
- Turn grilled chicken into grilled chicken fingers by cutting it into thin strips and sending along BBQ sauce or honey mustard for dipping
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Caroline Kaufman, MS, RDN, is a freelance writer, blogger, and nutrition counselor with a holistic approach to healthy living. She has an A.B. from Harvard University and an M.S. in Nutrition Communication from Tufts University.