Smart and Healthy Back to School Lunches for St. Louis Kids

This is the year you are going to do it. No more rushing around throwing high-fat, high sodium, processed sugar into the kid’s lunch bags. With a little planning and preparation, your children can have lunches they enjoy and are good for them.

  • Portion control is a big part of a healthy diet. By investing in a lunchbox that comes with individual containers, you control your child’s caloric intake.
  • No one likes to feel deprived, especially when all their friends are eating salty snacks. Pick up a box of those snack size packages of pretzels and include as a special weekly treat.
  • Create a theme lunch. Serve tuna fish on whole grain bread, cutting the sandwich with an oversized fish-shaped cookie cutter. Add a handful of goldfish crackers along with some tropical fruit.
  • Kids tired of the same old loaf bread sandwich? Spread a flour tortilla with peanut butter and banana rounds. Roll up and slice. Now they have a tasty source of protein that isn’t boring.
  • Add a bag of cut veggies including carrots, broccoli, cauliflower and cucumbers along with a small cup of hummus. Depending on how much your child eats, this could easily take the place of a sandwich. Add a hard boil egg, some fruit and a few low-fat crackers or baked pita chips.
  • When strawberry season rolls around spread thin whole wheat bread slices with low-fat flavored cream cheese and then layer with sliced strawberries. Sweet and filling!
  • Older kids who may have access to a microwave will love leftover chicken tossed with barbeque sauce. Just wrap the bun separately to keep from getting soggy.

Remember foods with a high water content including apples and celery increase salvia production which in turn helps to wash away sticky bacteria. Have some great tips for giving your child healthy lunches? Leave your comments on our Facebook page.