29 Aug Back-to-School Lunch and Snack Ideas from Holistic Pediatric Nutritionist

Generations change. We went from baby boomers to gen X, gen Y, millennials, gen Z. Ideals change. The way we work changes. Technology changes. But there’s something steadfast through all of it: that good old lunch box smell – fermented something with milk-gone-funky, accompanied with the “What did you pack for my lunch?” whine.

It’s reassuring to know that some things simply don’t change. And the frustration of finding new things to pack, creative ways to cram nutrition in tasty bites, is a challenge we’ve all faced through the ages (with the exception of the 1970s Hostess and Tang craze).

School is starting, and so are the daily packed lunch and snack battles. I hope to relieve some of the stress with these easy-to-prepare (really!), economical, nutrition-crammed, delicious snacks. I know you don’t believe me, but it’s true. There’s something for every budget and every finicky eater.

Involve Your Kids

You’re not the sole food preparer in the house. Research shows that when children participate in food preparation, they’re more likely to develop healthy eating habits. Create shopping lists together. Grocery shop with your kids, buying items that have been planned for the lunch menu. With the right guidance (you provide the choices), you’ll be surprised at their openness to new flavors and ideas, especially if they feel ownership.

Embrace Variety

Variety is the spice of life and often more economical, healthier, and environmentally friendly. Fresh, in-season fruits and vegetables are cost-effective and ensure diversity, providing our bodies with essential nutrients. Enjoy the flavors of August’s harvest. In fall and winter, savor pears, apples, and crunchy autumn fruits. Consider visiting a local farmer’s market with your children.

Get Creative

Try whole-wheat tortillas, pita bread, multi-grain bagels, or pumpkin pancakes instead of plain sliced bread. Or skip bread altogether and pack hummus, sunflower seed butter, guacamole, or yogurt dips for fruits, vegetables, or pretzel sticks.

Leftovers can make great lunches: roasted chicken cubes paired with cheese, leftover pizza, taco fillings, or pasta. This approach also reduces waste.

Muffins provide a much-needed energy boost. Varieties like pear oatmeal, apple, or pumpkin bran are excellent snack choices. Reduce sugar by a third in recipes; your kids won’t notice the difference.

What’s for lunch?

1. 1. Roasted chicken and cheese wraps.
   2. Lettuce wraps! Chicken with a dash of teriyaki sauce in crisp lettuce leaves and sesame seeds.
   3. Fruit salad with yogurt (plain), and a sprinkle of sugar or drizzle of honey
   4. Bagel pizzas (Top a bagel with tomato sauce. Use your leftover roasted chicken, veggies, and melt mozzarella).
   5. Sub sandwiches with leftover roast beef (turkey, chicken, even meatloaf), on whole-grain breads or in a pita bread, with yummy toppings.
   6. Whole-grain pasta with edamame, cheese, tuna or leftover chicken, and other favorites. Toss with a light vinaigrette.

Lunchtime and snack time don’t have to be boring. Get organized with a grocery list and plan your week of lunches with your kids. Get excited about new flavors and re-inventing the classics. They will appreciate it, grumble less, eat healthier, and, hopefully, bring a little more peace to the rush-to-get-ready in the morning!