My mission this school year is simple: Pack a healthy lunch for three kids – every day. A lunch that’s healthy enough to keep their concentration levels high for the rest of the day, and tasty enough not to get traded. Mostly a lunch that they’ll eat!

My motivation is high at the beginning of the school year and I’m filled with creative ideas on food, presentation and love notes to include in my children’s lunch boxes. Even with the best intentions, there’ll always be a morning where I’m running late, one of the kids is sick and now I’m rationalizing the nutritional benefits of beef jerky. For those days, I’ve created a check list to guide my choices so that I’ll be giving my children a healthy lunch experience even on my sleepiest mornings.

For each lunch box I make sure they include the following: Main dish, 2 side dishes, beverage and a snack

Those categories must include one serving each of:
• lean protein (main dish)
• fruits and vegetables (side dish - try for one of each)
• calcium (can be additional side dish or beverage)
• whole grains (usually part of the main dish but can also be a side dish).
• Beverage (usually water or low fat milk. Occasionally 100% juice)

Lean protein options – Antibiotic and hormone-free, no nitrates Turkey; chicken; and ham; fresh salmon and low-mercury canned tuna for healthy omega-3 fatty acids. Non animal source proteins include legumes, organic tofu and tempeh.

Fruits and Vegetables – one half cup is considered one serving, so lunch time is a great place to continue to reach the daily allowance. Fresh organic fruits and vegetables are best. Offering a variety of choices (the colors of the rainbow) will provide maximum amounts of vitamins and nutrients. Buying in season is a great way to get the most flavorful and economic choices. Try your local farmer’s market. It makes a great weekly family outing as well as providing many teachable moments.

Calcium – Organic lowfat milk, cheese, no sugar added yogurt, calcium fortified soy or orange juice and dark, leafy greens.

Whole Grains – Whole grains contain fiber and vitamins that processed refined grains do not. Try whole grain breads, tortillas, pastas or cereals. Also try brown rice, quinoa, whole barley, bulger or buckwheat.

Whichever combinations you choose, some of these foods pull double-duty in nutrition. For instance, string cheese provides both calcium and protein.

To help get you started on lunch box planning here are a few ideas:

Main Dish
Organic turkey on multigrain bread
Mac n’ Cheese with vegetables mixed in
Soup (when using canned soup, up the nutrition by adding a handful of beans)
Beans & Rice
Vegetarian or turkey chili
Tuna & shredded carrot wrap
Miniature Ham & Cheese sandwich on baby bagels
Healthy Burrito with sweet potato spread topped with beans and veggies
Peanut Butter & bananas on multigrain bread or crackers (check to see if peanuts are allowed)
Add left over chicken to potato salad, over greens or in a wrap
Tofu dogs (keep warm in hot water in a thermos)

Side Dish (any 2)
Apple slices w/fruit yogurt dip or peanut butter (check for allergies)
Dried fruit mix
Hummus and veggies
Homemade Pita or tortilla chips w/fresh salsa
Cherry tomatoes with light ranch dip
Organic fresh fruit
Applesauce
Hard boiled egg
Brown rice pudding
Salad
Edamame
Baked sweet potato fries (cold)
Bean deep w/homemade chips

Snack
Whole grain snack bar (check sugar grams)
Homemade baked goods
Soy or rice chips
Homemade muffins
Graham crackers
Low fat popcorn
Whole wheat fig cookies
Organic string cheese (calcium)
Dry cereal or granola (low sugar)
Whole grain waffle with nut butter or fruit preserves
Raisins
Low fat no sugar added yogurt cup or squeezable (calcium)
Soy or lowfat pudding (calcium)
Cheese and whole grain crackers (calcium)

Beverage
Drinkable yogurt or kefir (calcium)
Orange juice (calcium)
Water
Organic milk (calcium)
100% fruit juice
100% vegetable juice or fruit and veggie blend
I remember being shocked to learn that the actual time allotted for eating lunch only lasts 15 to 20 minutes and is filled with distractions and the urge to get in line to play tether ball. From then on I made sure the lunch foods I packed were easy to eat and in easily opened containers.

You can keep soup and chili warm by pre-heating thermoses with hot water a few minutes, empty the water and add the food.

Now that you’ve decided on the food, think about ditching the brown bag and plastic baggies for reusable lead free lunch boxes or totes. There are a lot of adorable eco-friendly choices that your child will love.