How do you get more nutrients into your child’s lunch box without spending hours of preparation?

By Diane Ruyack

A Breakfast for lunch idea could be a toasted whole-grain waffle sandwich spread with almond butter, or any nut butter and low-sugar jam. A variation is low fat cream cheese and cinnamon and spice topping. Throw in a piece of fresh fruit on the side. Make sure that there is money for milk!

Yogurt parfaits make a great lunch. Pack a single-serve container of yogurt, a baggie full of granola or other high-fiber cereal, a package of raisins or freshly rinsed blueberries and a spoon. Just add milk and your child would have 2 servings of milk in one meal.

Another new sandwich can be made by spreading a spinach or whole-wheat wrap with low-fat cream cheese, shredded carrots, and your choice of raisins, shredded raw spinach, chopped black olives, diced turkey, or cooked black beans.

A chef salad packs a nutritional wallop with lots of fiber and vitamin-rich veggies. Layer bite-size pieces of romaine lettuce from a bag  with sliced ham and low-fat cheese and as many veggies as possible: diced or shredded carrots, sliced celery or mushrooms, halved cherry tomatoes, and leftover cooked beets or green beans. Plastic disposable containers or squirt bottles make ideal containers for salad dressing.

For the dainty eater,  spread whole-wheat bread, crusts removed, with sweet butter and sliced hard-boiled egg or thinly sliced meat, cheese and cut into triangles. Add cup of diced fruit in own juices and always a cold serving of milk, either white or chocolate.

Toss leftover cooked pasta (preferably whole-wheat) with leftover cooked veggies and chicken or frozen peas, carrots and corn. Add diced hard-boiled egg, sunflower seeds, tofu or other proteins as desired. Sprinkle with shredded parmesan and toss with a few tablespoons of Italian dressing.

An old stand-by is  toasted whole wheat bread with a layer of peanut butter and a layer of sliced banana. Great way to get protein, carbohydrates and vitamins in a sweet and tasty concoction.

On the run? Pack a baggie full of low-sodium almonds or cereal mix,  a washed apple, and a cheese stick for a power packed lunch.

For the adventurous, include a small container of store-bought hummus, a baggie full of carrot, celery, and red pepper strips, and a package of whole-wheat pita cut into triangles. Don’t forget to add milk.

One Response

  1. […] This post was mentioned on Twitter by Winners Drink Milk!, Susan Allen. Susan Allen said: RT @INDairy: Need #healthy lunch ideas for #kids? […]

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