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School Lunches - Get Out of the
Box
Has packing lunches become routine in your house? Is your
child tired of the same old sandwich and chips? With so many
nutritious and convenient food options available today, it’s
time to think outside the typical lunch box!
By providing a
nutritious lunch for your youngsters, you can ensure they have a
well-balanced meal and get the calories they need—and you
can save money, too.
Texas Children’s Hospital Registered
Dietitian, Dawn Bunting, offers these suggestions to help
your children look forward to opening their lunch:
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Recipe for Success |
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Pasta Salad
1
½ lbs. bowtie pasta
½ cup prosciutto,
diced
½ cup
fat-free mayonnaise
½ cup
fat-free sour cream
⅓ cup skim milk
2 cloves garlic, minced
1 lemon, zested and juiced
1 pinch lemon pepper
1 pinch paprika
1 pinch red pepper flakes
12 ounces frozen peas,
thawed
¾ cup dried cranberries
¾ cup seedless grapes,
halved
½ cup green onions,
chopped
5 ounces water chestnuts,
drained and diced
½ cup grated
Parmesan
cheese
1 tablespoon chopped fresh
oregano
1 ½ teaspoons
chopped
fresh thyme
salt and ground black pepper
Cook pasta until desired tenderness. While
pasta is cooking, sauté prosciutto until crisp and
then drain. Whisk together mayonnaise, sour cream,
milk, garlic, lemon zest and juice, lemon pepper,
paprika and red pepper flakes; season to taste with
salt and pepper. Place the drained pasta into a
large mixing bowl and pour ¾ of the dressing
overtop, reserving the remaining dressing. Add the
peas, cranberries, grapes, green onion, water
chestnuts, Parmesan cheese and prosciutto; stir
until evenly coated. Cover and chill for at least an
hour. Before serving add remaining dressing,
oregano and thyme.
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Not-So-Basic Bread
The same old bread gets boring for kids. Check out the
bakery at your grocery store for fresh multigrain, fruit and
nut or artisan breads. Alternate with pita
pockets, tortillas,
rolls, buns, subs, English muffins or flatbread. And, you
can add a visual change by cutting it differently—use a cookie cutter
for fun shapes or make pinwheels or triangles. Pastas are
also a good option.
Spread it on Thick
Look for alternatives to your typical mayo and mustard.
Low-fat flavored cream cheeses, salad dressings and salsas
can spice up a lunch.
Wrap it up Right
The right packaging can entice your child.
Adding stickers, fun napkins and brightly colored containers
will make lunch more inviting. For older kids, providing a
completely disposable lunch is cool—brown or colored lunch
bags work well.
Food Safety First
Keep perishable food items cool with an insulated lunch box
or ice packs (available in kid-friendly shapes and sizes).
Frozen drinks can also help keep food temperatures down.
Tip: to prevent frozen drinks from sweating, wrap them in a
paper towel first, then foil (or a baggie).
Take a Dip
Including dips (in reusable plastic containers) will
make fruits and veggies more enticing. Experiment with
some different things at home (yogurt, dressings, salsa or
even peanut butter) to find your child’s favorite.
Treat Them Sweetly
Kids need to enjoy being kids. So make sure they have a
little treat in their lunch every day—but choose something
that’s not too sugary. 100-calorie packs, low-fat candies
and fruit snacks are good options.
Quench Creatively
Every meal needs a good beverage, and lunch is no exception.
Look for low-sugar options like flavored water, juice
pouches and drinkable yogurt. Powder packs with water
bottles are another fun alternative.
Feed Their Brain Too
Including a simple riddle, joke, brainteaser or puzzle can
add another dimension to lunch.
Look online for these—it
won’t cost you a dime.
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