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Singing the Lunchbox Blues?
How to Create a Healthy Meal for Your Student
Part One
By Donna Smith
Most of us go to the pantry, take out the loaf of bread, grab the sandwich meat or peanut butter and start making a sandwich without even thinking. It's called a "sandwich rut." Snap out of it! While sandwiches are a good addition to any lunchbox and can be healthy, kids can grow tired of them (don't you?).
Instead of using bread, put the sandwich filling into a tortilla or pita. A bagel or biscuit that's been split open makes a fun, kid-sized sandwich. But who says a healthy lunch has to have a sandwich? Here are some fun ideas to try:
- Cubes of deli meat and cheese with crackers
- A container of yogurt with a fun topping such as raisins, granola or their favorite cereal crushed up
- Celery stuffed with peanut butter or cheese
- Cottage cheese and fruit
- Ranch dip with carrot and celery sticks
- Apple wedges (dip in orange juice or lemon-lime soda to prevent browning) and peanut butter or flavored yogurt for dipping
- Pasta salad
- Rice cakes with peanut butter or cream cheese
"You can have bean dip, some chips and veggies or something different, too," Ely says. "Variety is the spice of life for everyone, including kids. If they like Mexican food, why not give them a quesadilla and some salsa in a little plastic tub instead of always giving them a sandwich? I think the best way to avoid burnout in the lunchbox department is to make a list of what your child likes (and make sure it's reasonably healthy – you don't want them wigging out on too much sugar and additives at school every day!) and build a lunchbox menu from there."
