Back-to-School Lunch: Pack a Better Brown Bag

Whether you’re in back-to-school mode this September or not, fall is a transitional time of year. We’re leaving our carefree fun-in-the-sun attitude at the beach and sharpening our pencils for bookish desk-time. For those of you heading back to school, I’m going to make this your healthiest school year yet!

Whether you’re sending your child off to learn, fearsome of the freshman 15 yourself, a grad student (like me!), or already in the work force, one of the simplest ways to make this year healthier is to pack your lunch! Brown bagging your mid-day meal several times weekly can save you tons of calories and fat, keep your waistline in check, improve your health, and prevent the development of chronic diseases.

To fuel your body properly for your busy schedule, here’s how to pack a better brown bag for school lunch this school year:

• Use a proven formula: Protein + complex carbs + healthy fats = satiety and satisfaction!

  • Packing lunch using this formula will ensure you and your child will be full and alert through the afternoon.
  • Use proper portion sizes for you and your kids for a healthy, age-appropriate meal.

• Plan for improved performance!

  Taking an extra 5 to 10 minutes during dinner preparation to prepare tomorrow’s lunch (for you and your kids), you’ll save time and have a guaranteed tasty and nutritious meal. Here’s what to do:

  • When chopping veggies to use in your stir fry, slice an extra bell pepper for a snack.
  • Making a salad? Chop extra veggies and put it in a to-go container.
  • Roast or grill extra chicken/turkey/steak for grab-and-go leftover protein.
  • Waiting for water to boil? Portion out nuts for a snack or make your kids’ sandwiches.

Not only will this save time the next morning, but it will prevent extra dishwashing!

• Meal plan

  Aside from strategically using your time more efficiently (see above), planning meals and snacks for you and your family for the week ahead will allow you to avoid the hassle of an emergency grocery store run midweek.

• Packing your kids a healthy lunch? Try taking your kids to the grocery store and let them choose between healthy items they want in their lunchbox (baby carrots or tomatoes?).

• Include part of your “5 a day.”

  • According to MyPlate recommendations, we should aim to eat 5 servings of fruits and vegetables every day. To make this easier, include your (child’s) favorite in your (their) lunch. Remember that children will be more likely to eat something in pieces so slice that apple!

• Think outside the (lunch) box!

  To avoid PB&J monotony, pack a snack plate instead! Use the formula above (protein + complex carbs + healthy fat) to vary your mid-day meal. Here are some of my favorite combos (for kids and adults):

  • Edamame, grapes, and avocado
  • Turkey, lettuce, and cheese roll ups with apple slices.
  • Whole wheat pita wedges, baby carrots, hummus, and hard boiled eggs
  • Cheese, fruit, and turkey kebobs
  • Banana and nut butter rolled in a whole grain tortilla
  • Nut/seed butter, whole grain crackers, and apple slices
  • Avocado, tuna salad, grapes, and red pepper slices
  • Low-fat cheese stick, baby carrots and cherry tomatoes, berries, nut and seed mix
  • Air-popped popcorn, turkey slices, and grapes
  • Ants on a log (Nut/seed butter on celery sticks with raisins)

Following these tips will lead to a productive and focused afternoon while you’re satisfied and satiated!

And one last tip — be sure to pack a SAFE lunch! If temperatures are scorching, be sure to pack perishables on ice and if in doubt, throw it out!

XO