For many families, back to school means back-to-school lunches.
Gone are the days of a brown bag lunch of a PB and J sandwich with fruit and milk. With an increasing prevalence in food allergies, bringing lunch and snacks from home has grown in popularity.
The University of Alabama’s Sheena Quizon Gregg offers a few tips for adding the “wow factor” to your child’s next packed lunch.
- Think outside the bun. Classic sandwiches like ham and cheese, PB and J and even a BLT can be transformed into something fun and new using wheat tortillas or pita pockets. If your child is feeling adventurous, consider using some mashed avocado with a little lemon juice to create the perfect spread on a wheat tortilla for a bacon, lettuce, tomato and avocado wrap. If your student enjoys more of a classic sandwich, a flat tortilla “pizza” of peanut butter, honey and banana slices might be just the ticket.
- Try “finger foods.” If your student is more of a nibbler, don’t be afraid to use a lunch container with several fun compartments. Slices of fruit, a container of trail mix, yogurt dip, pretzels and cheese can provide a well-rounded lunch for your child. If your student likes to have a dip with their veggies, consider a healthy alternative of plain Greek yogurt mixed with a little low sodium taco seasoning for added protein.
- Utilize last night’s leftovers. Leftover turkey, ham or chicken from an evening dinner can be the perfect protein complement to a packed side salad, squeezable yogurt and fruit cup. Pizza, pasta or casseroles can also be kid-lunch friendly when packed in a fun lunch box with other side items.
- Keep it cool. Fresh fruit and veggie slices, as well as temperature-sensitive items like yogurt are best served in a cold lunch pack. You can saturate a clean sponge from a local dollar store and place in a ziplock bag. As they melt, the sponge will reabsorb the water for easy refreezing in the afternoon. Using sponges as a DIY icepack can be a cheaper alternative than traditional ice packs found in the store.
Whether you’re packing breakfast, lunch or snacks, there are many great products that can help parents pack meals in a variety of shapes and sizes. Websites, such as KidsEatRight.Org or Pinterest, can be a great resource for lunch ideas and kid-approved recipes.
Gregg is assistant director of UA’s department of health promotion and wellness and a registered dietitian for the Student Health Center.
