Healthy School Lunches

Photo: Tate Carlson

Healthy lunchbox picks include fruit kabobs, cookie-cutter sandwiches with turkey and cheese, and happy trail mix.

As summer begins to wind down and the start of the school year draws near, thoughts turn to backpacks, school supplies, fresh haircuts and new clothes. Now’s the time to also give some thought to another key component in preparing your student for school: healthy lunches.

“If you eat a lunch of refined grains, high sugar beverages and sweet treats, your energy level will fall and your ability to focus at school will decrease,” says Sara Bernstein, RD LD, nutrition and fitness specialist at Woodwinds Health Campus’s Ways to Wellness program. “Fuel your day with whole grains filled with fiber, fresh fruits and veggies for an antioxidant boost, and lean protein for sustained energy.”

The end of summer offers the perfect time to put good food choices into place. “I encourage parents to bring their children along to the grocery store and spend time in the produce aisles,” says Bernstein. “Help your kids be a part of the menu choices by letting them pick out a new fruit or veggie to try in their lunch that week.” Here are Bernstein’s healthy—and yummy—recommendations for school lunches. (Note: All the cooked items can be made ahead, chilled and served the next day; the burritos and quesadillas are better cooked the same morning, cooled and served cold so the tortillas don’t get soggy.)

Main Fare

Mini Burritos

Six- or 8-inch whole wheat tortillas with brown rice, black beans or vegetarian baked beans with a sprinkle of reduced fat cheese and/or tomato salsa.

Quesadillas

Reduced-fat shredded cheese and diced veggies, cheese and bean, or cheese and chicken melted between two 6- or 8-inch whole wheat or spinach tortillas, cut into small triangle wedges.

Egg & Cheese Omelet

Egg omelet with reduced-fat cheese and diced veggies/lean diced chicken or ham, cut into small triangle wedges.

Muffin Meals

Egg, cheese and diced ham muffins (using a basic muffin mix); add ¼ cup ground flaxseed before baking for added fiber.

Waffle-Wich

Toasted whole wheat or multigrain toaster waffle with peanut butter and banana or peanut butter and jelly. Cut into quarters.

English Tea Sandwiches or Cookie Cutter Sandwiches

Whole grain bread with low-fat spreadable cheese (Laughing Cow) or low-fat cream cheese and sliced vegetables (like cucumbers). Use cookie cutters to cut usual sandwiches into fun shapes. 

Egg or Tuna Salad Cups

Make egg/tuna salad with olive oil mayo or plain Greek yogurt; serve with whole grain crackers or baked pita chips.

Veggie Kabobs with Cheese Tortellini

Cherry tomatoes, cut orange/yellow peppers and cheese tortellini on wood skewers. (Blunt the end of the skewer by cutting off the pointed end.)

Chicken-on-a-stick ‘Satays’

Great for leftover baked chicken breast. Cut wood skewers in half, place chicken on skewers with pineapple chunks in between. Serve with a cup of peanut dipping sauce. Chicken chunks with miniature cheese rounds on skewers works great, too.

“Inside Out—Outside In” Roll-ups

Sliced lean turkey rolled around pretzel sticks & mustard.

Not So Fishy Patty-cakes

Use pouch/canned tuna or salmon mixed with baked and shredded potato and parmesan cheese mixture; form into patties or sticks. Coat with olive oil, roll in panko or cornflakes, and bake or saute until crisp. (Great source of Omega 3 without the deep fryer; tastes good cold.)

Pocket Surprise

Wheat pita pockets filled with all your favorite sandwich fixings. For a Mediterranean twist, try hummus with sliced cucumbers or tomatoes inside.

Toothpick Treats

Fancy toothpicks with designs can be purchased at most party stores. “Skewer” bite-size chunks of leftover turkey, cheese chunks and sweet grape tomatoes for a bite-size meal.

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