Quick, healthy make-ahead school lunches

It's time to pack them a healthy lunch - even for the picky eaters in your family.

It's time for children to head back into the classroom. It can be a chore to pack lunches for the picky eater in your family. Here are some easy, fast and healthy ways to pack them a nutritious lunch they can eat throughout the day.

First, don't buy expensive pre-packed lunch meals. It's easier than you think to put your own together.

"You're getting fewer ingredients, less weird stuff for your kids. Less chemicals, plus you’re saving money and your adding extra nutrition," says Dietitian Abigail Dougherty.

Dougherty points to the "fast five." First, fruit: she chooses blueberries. Next, a veggie: carrots work well. Add a whole grain like some pita bread. For protein, roll up a slice of ham or turkey whichever you know your child will eat. Finally, add a healthy fat, like cheese. Individually packaged cheese sticks work well and most kids like them.

"It's going to give them good calcium, but it's also a healthy source of fat," says Dougherty.

You can plan ahead with these lunches. Make three or four of these ahead of time, and they’ll easily last in the refrigerator.

Dougherty says you can switch things out. She found a recipe for banana peanut butter rolls. You just roll out bread, spread peanut butter and put in banana pieces.

"We have the whole grain, we have the healthy source of fat and protein from the peanut butter and the fruit right there," says Dougherty.

By compartmentalizing these easy lunch picks your child will get all the nutrients they need during the day.

The dietitian also says if you have one of those kids who likes to eat the same thing every day for lunch that's OK, just as long as you try to change things up a bit at breakfast and dinner.

Copyright 2016 KING


To find out more about Facebook commenting please read the
Conversation Guidelines and FAQs

Leave a Comment