NUTRITION 4 YOU, LLC - Helping Individuals Achieve Their Nutritional Goals
RSS Follow Become a Fan

Delivered by FeedBurner


Recent Posts

Probiotic guide
What to pack on a long car trip?
What are some ideas for starches?
What to Make for Dinner????
Is It Ok to Skip Breakfast?

Categories

"fruit" snacks
apps
avocado
banana muffins
barbecue sauce recipe
bean burrito dinner recipe-quick!
Body Image
bread
bread crumbs
breakfast
brussels sprouts
buying from local farmers
caffeine
calcium
calories
candy
carbs
celiac disease
cereals
chicken fingers/chicken nuggets
Chicken recipe
chicken recipes
child won't eat vegetables
children and overweight
coconut oil
collard greens
crock pot cooking
crock pot recipe-chicken
diets
Dinner Table
dirty dozen
disordered food thoughts
dried fruit
drinks with meals
Eating Issues
eating when hungry
Everyday Health
exercise and recovery drinks
farmer's markets
fast food
Fish recipe
fitness
Flavored Milks
food additives
food and mood
food journal
Food Safety During Power Outage
Frozen fruits and vegetables
Fruit and vegetable wahses
fruits and vegetables
getting through an exercise session
gluten free beer
Good Day/Bad Day of Eating
grocery bags
grocery shopping with kids
ground beef
grownups need recess too!
Halloween
healthier choices
Healthy Breakfast
healthy dining
healthy eating
healthy holiday
Healthy Kids Day
healthy lifestyle
healthy party snacks/meals
healthy recipe
Healthy School Lunch Ideas
healthy snack checklist
healthy snacks
Healthy Summer Eating
Healthy Thanksgiving
holiday candy calories
Holiday Eating
holiday tips
holiday treats and kids
homemade baby food
Hunger scale
Improve Your Mood With Food
juice
kids and Nutrition
Kids and Vegetables
Kids Eat Right
legumes
lunch ideas
lunch recipe
Manuka honey
meal planning
mealtimes with kids
menopause
Mindful Eating
movie theater popcorn
natural remedies
New Year changes
New Year's tips
Nutrition class online
nuts
oatmeal
oils
Omega 3's
Organic, Natural, Free Range
outside play
pancakes!
peanut butter
picture health
pie crust recipe
pizza
popcorn
popover recipe
Popular iced drinks calorie count
portions
post-exercise
potatoes
power loss and food safety
Pre-Pro-and Antibiotics
probiotics
protein bar
protein bars
pumpkin seeds, roasted
quick healthy dinner ideas
Quick Recipe Ideas
quick tip
salad
salmon recipe
scrambled eggs
self talk
self-talk
Shake Ideas
skype nutrition counseling!
sleep
snacking
sodium
sugar
sugar replacers
sugary drinks
Summer eating
tasting
Thanksgiving leftovers
thinner
travel ideas
Urinary Tract Infections and Cranberry Juice
vegan/vegetarian recipes
vegetables
vegetarian meal ideas
vegetarian/vegan lifestyle
waffle recipe
weight loss
weight loss tips
weight of the nation
WHO study
whole grains
Yogurt
powered by

My Blog

Healthy Back To School Lunch Ideas

Here are some healthy ideas for putting into the kiddo's lunch bags for school.  As a rule of thumb think 4:
 
1. Think fiber and whole grains.
  • a whole wheat tortilla with turkey, cheese, lettuce, shredded carrots, red pepper strips,
  • whole wheat tortilla with peanut butter and no sugar added fruit spread (i.e., Polaner makes one)
  • 2 whole wheat bread slices (at least 3g fiber PER slice- check label) with a couple slices of turkey, reduced fat cheddar or part skim mozzarella cheese, lettuce, cucumber,
  • whole wheat mini bagel or 1/2 whole wheat regular bagel with pb & j or reduced fat cheese
 
OR 6 Triscuits or 15 Wheat Thins  with 1 or 2 reduced fat cheese sticks and veggie sticks with lowfat ranch dip OR
Triscuits or Wheat Thins with plain Greek Yogurt, a tsp. honey and fresh fruit, or YoPlait Kids Lowfat yogurt with fruit and crackers (these have 25% less sugar then some of the others)
 
2.  Think fruits and veggies
ALWAYS include a FRUIT and/or VEGETABLE
 
Easy fruit to pack are: 
  •  grapes, berries (rinsed then put on paper towel in plastic container), apple, to go applesauce (buy unsweetened kind- no need for added sugar), bananas
  • Veggies:  carrot sticks, celery sticks, red,green,yellow or orangebell  pepper strips, cucumber strips or slices
  • Veggies can go with lowfat ranch dip, cottage cheese,yogurt and hummus. 
 
3. Think dairy
 lowfat milk, or lowfat flavored milks are fine( Yes, I do believe in flavored milks as long as they are lowfat);  yogurt, cheese stick(s).
 
4. Think the drink: any other drink should be Water.  100% fruit juice is fine- just don't overdo it.  Kids should get most of their nutrients from fruit, not juice.  One is fine. 
 
So are you ready to put it all together?  Checklist:  the lunch should include 4 important components:  some protein (lunch meat, peanut butter, cottage cheese, cheese), some grains (whole wheat bread, tortilla, whole grain crackers, whole wheat bagels), dairy (8 oz. lowfat milk, yogurt or cheese stick (s)), drink (milk, water, 100% juice). 
 
If packing a lunch with perishables like lunch meat use 2 freezer packs surrounding the sandwich since studies have recently shown that lunches don't hold their cold temperatures and can begin to develop bacteria.
 
Packing a healthy lunch can help your kids in school, they may have more energy and be better able to pay attention since they will be well nourished! 
 

0 Comments to Healthy Back To School Lunch Ideas:

Comments RSS

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment
Website Builder provided by  Vistaprint