3 keys a healthy lunch
Packing a nutritious meal that’ll power your child through the day shouldn’t be
rocket science. Remember these three components, and lunch-making will be a
breeze.
Go natural and organic Because of their small size and rapid growth rates, children
are especially vulnerable to the artificial additives and synthetic chemicals and
pesticides found in many conventional foods. Always pack all-natural foods made
without artificial colors, dyes, or preservatives, and go organic when possible. It’s
healthier for kids and the planet.
Strike a balance Well-rounded lunches help kids meet their daily nutritional needs
while giving them the energy to make it through busy school days. Half of each meal
should consist of vitamin-rich fruit and veggies; divide the remaining half equally
between whole grains and lean protein like turkey, beans, or low-fat yogurt (we’re
big fans of Stonyfield Organic). If the protein doesn’t include dairy, consider adding
a carton of low-fat milk or soymilk. (For more tips on packing balanced lunches, see
Your Lunch Box Cheat Sheet.)
Skip excess sugar There’s no need to do away with the sweet stuff entirely, but it’s
a good idea keep treats small. Too much sugar can cause kids’ blood sugar to crash,
setting them up for tired afternoons. An all-natural fruit leather or two small cookies
is enough to satisfy your child’s sweet tooth—without sacrificing her energy.
Afternoon energy-boosters
Pack your child’s lunch box with legumes such as edamame, chickpeas (try hummus
if your kid doesn’t like plain chickpeas), or kidney beans (toss ‘em into a salad) to
help her avoid an afternoon slump. These foods contain tyrosine, an amino acid that
works to keep the brain energized, says Amy Shapiro, R.D., founder of nutritional
counseling service Real Nutrition NYC.
Another easy way to combat low energy: water. “If a child is thirsty, he’s
already dehydrated—and one of the first symptoms of dehydration is fatigue,” says
Elizabeth Somer, R.D., author of Eat Your Way to Happiness. Since the amount of
water each kid needs depends on his size, activity level, and even the weather (we
lose more water through sweating when it’s hot out), encourage your child to drink
enough water so that his urine is clear or pale yellow—just be prepared for a daily
discussion on pee color! One way to help: “Remind him to take 10 gulps of water
every time he passes a fountain,” suggests Somer.
Your Lunch Box Cheat Sheet
Is the lunch you’re packing well-rounded? It is if you can check off each of these
boxes:
Vegetables and fruits The more the better: Try to incorporate colorful veggies into
your main dish (lettuce on a sandwich, peppers in a pasta salad) and add a piece of
fruit for a sweet treat.
Grains Whole grains are your best bet because they contain fiber, as well as
vitamins and minerals, such as B-vitamins, magnesium, iron, and vitamin E. Look for
bread and pasta that contain the word “whole” in the ingredients list. Wheat flour,
which sounds good, is not necessarily whole wheat flour.
Protein Shoot for two ounces per lunch. In addition to meat like turkey or chicken,
you can get the amount your child needs from two tablespoons of peanut butter, one
hard-boiled egg, or a half cup of yogurt.
Dairy Milk ranks among the top sources of calcium, vitamin D, protein, potassium,
magnesium, riboflavin, and zinc, making it important for kids’ growing bones and
overall development. If your child doesn’t drink cow’s milk, look for soymilk
fortified with vitamin D, and other sources of calcium, like broccoli and tofu.
Waste-free packing
Goodbye brown paper bags, hello lunch boxes and reusable sacks! You’re probably
already trying to cut back on lunchtime waste by sending your kids to school with
reusable containers, so here’s how to make the most of your green efforts:
1. Make sure everything comes home with your child. Got a label maker? Stick a
“This comes home!” label on the various lids and bags that you don’t want tossed in
the garbage by accident. Or, put a little reminder note in the lunch bag (Don’t forget
to bring your napkin home. Have a great afternoon!”) Better yet, have your kid pack
his lunch himself: He’ll figure out pretty quickly what he needs to get that food to
school.
2. Go for better disposables. For field trips or days those stainless-steel containers
didn’t make it to the dishwasher, opt for compostable cutlery, biodegradable
sandwich bags, and napkins made from recycled paper.
3. Make your own snack sizes. Eliminate excess packaging by buying big bags of
popcorn and cartons of juice and filling kid-size bags and boxes. Great for portion
control, too!
How to make sure lunch doesn’t get traded away
No matter how carefully you pack your child’s lunch (No artificial ingredients! No
food dyes! No sugary drinks!), the fact is that you don’t always know what goes on in
the cafeteria—like whether your child decides to trade her whole-grain granola bar
for a candy bar. Here’s one way help her resist the temptation of the not-so-healthy
stuff that her classmates might bring for lunch: “Several kids in my daughter’s class
bring Lunchables, and she loves the way they look,” says Baltimore mom Melia
Wilkinson. “So I bought a bento box and made my own healthier ‘lunchables.’”
Casey, 6, was thrilled with the little compartments filled with whole grain crackers,
cheese cubes, and sliced turkey. Problem solved.
Get out of a lunch rut!
PB&J and turkey and cheese are classics for a reason, but after a while, even the
best-loved sandwiches can become a little blah. When your kid asks to shake things
up, have these three recipes at the ready.
Cashew Chicken Wrap
Cashew butter and chicken? The combination might be surprising, but the sweet,
creamy result is delicious!
Active time: 5 minutes
Total time: 5 minutes
4 whole wheat wraps
¼ cup cashew butter
4 leaves romaine lettuce
1 pound boneless, skinless chicken breast, cooked
1 cup grated carrot
¼ cup raisins
1. Generously smear cashew butter in the center of each wrap and top with a lettuce
leaf. Top each wrap with an equal amount of chicken, carrot, and raisins.
2. Tightly fold the wrap and pack in your child’s lunch box seam-side down.
Makes 4 wraps
Per serving: calories 389, fat 15 g, protein 20 g, carbohydrates 45 g, dietary fiber 6 g
Tempeh BLTs
Here’s an updated version of the classic sandwich, made more planet-friendly by
swapping the bacon for sliced, marinated tempeh (a fermented soy food). Since the
vegan mayo is egg-free, there’s no need to worry about spoilage in your child’s lunch
box.
Active time: 15 minutes
Total time: 1 hour, 10 minutes
For the tempeh
1/2 cup wheat-free tamari
1/4 cup plus 1 tablespoon safflower oil, divided
¼ cup pure maple syrup
¼ cup apple cider vinegar
2 tablespoons tomato paste
2 teaspoons liquid smoke
2 cloves garlic, minced
2 8-ounce packages tempeh, each sliced into 8 strips
For the sandwiches
8 slices gluten-free or whole wheat bread
2 large tomatoes, sliced
8 lettuce leaves
½ cup vegan mayonnaise
1. In a large baking dish, add the wheat-free tamari, ¼ cup of the safflower oil, maple
syrup, vinegar, tomato paste, liquid smoke, and garlic. Whisk to combine and add
the tempeh, tossing to coat. Allow to marinate in the refrigerator for 1 hour, or up to
overnight.
2. Heat a wide skillet over medium heat. Add the remaining 1 tablespoon safflower
oil and the marinated tempeh (you can refrigerate the marinade to reuse for up to a
week). Cook for 3 to 5 minutes, flip, and cook for another 2 to 3 minutes, until both
sides of the tempeh are browned and crisp. Transfer the tempeh to a plate.
3. Assemble the sandwiches: Place four slices of bread on a work surface and spread
each with 1 tablespoon mayonnaise. Place four slices of the tempeh on each slice of
bread, then top with tomato slices and 2 lettuce leaves. Spread the remaining four
slices of bread each with 1 tablespoon mayonnaise, then use to top the sandwiches.
Slice each sandwich in half and serve, or wrap tightly in foil and pack for lunch.
Makes 4 sandwiches
Per sandwich: calories 399, fat 20 g, protein 16 g, carbohydrates 43 g, fiber 4 g
Edamame Carrot Falafel Pitas
Falafel’s been a vegetarian staple forever. This version swaps chickpeas for bright
green edamame, and gets an additional protein boost from walnuts and tahini.
Active time: 20 minutes
Total time: 45 minutes
1 cup shelled edamame
½ cup carrots, chopped
½ small onion, quartered
½ cup walnuts
2 tablespoons tahini
1 clove garlic
Juice of ½ lime
½ teaspoon cumin
¾ teaspoon salt
1 red bell pepper, seeded and chopped
1 cucumber, peeled and chopped
½ head red cabbage, thinly sliced
4 whole wheat pita pockets
Tahini Lime Sauce*
1. Preheat the oven to 425°. Lightly grease a 9-by-13-inch baking sheet.
2. In a food processor, combine the edamame, carrots, onion, and walnuts until
finely chopped. Add the tahini, garlic, lime juice, cumin, and salt and process until
well mixed.
3. Form falafel mixture into 12 ping pong–size balls. Place on prepared baking sheet
and bake for 15 minutes. Flip, bake 10 minutes more, then remove from the oven
and let cool.
4. Once the falafels are cool, assemble the pita pockets. Place 3 falafels in each pita,
then top with red bell pepper, cucumber, and red cabbage. Drizzle on 1 to 2
tablespoons Tahini Lime Sauce, then wrap the pita pocket tightly in parchment
paper.
*To make Tahini Lime Sauce, combine ¼ cup tahini, the juice of ½ a lime, plus salt to
taste in a small bowl. Stir, adding 2 to 4 tablespoons of water until sauce reaches
your desired consistency.
Makes 4 sandwiches
Per serving: calories 320, fat 15 g, protein 14 g, carbohydrates 39 g, fiber 8 g