Fall is upon us, and with it the challenge of feeding growing bodies on busy schedules!  Avoiding questionable cafeteria fare by packing a healthy lunch is a sound nutritional goal, but a certain amount of planning is required.  Here are some tips and tricks to keep everybody happy and healthy, without missing the morning bell!

Menu Board: Between running the kids from early morning classes to after school activities – and everything that needs to be done in between — there’s limited time to hit the grocery store.  Not stocking up on what you need for your daily meals might cause you to get caught short and rely on less nutritious options like fast food or take out.  Schedule your meals in advance and make a grocery list, then make a big trip to the store on Sunday to set yourself up for the week.  You’ll thank yourself Thursday when you still have bread left for the sandwiches.

Gold-Star Lunches: There is a delicate balance between packing something nutritious and packing something kids will actually eat.  Don’t give up: they are both worthy and achievable goals!  Children love the pre-made lunches that let them assemble things as they like.  Unfortunately, these lunch meals are often processed and high in fat and sodium.  Save yourself money and pump up the nutrients by making your own at home.  For the carbs, go for whole-grain crackers or whole-grain pita slices for extra fiber to keep them fuller, longer throughout the day.  Avoid high-sodium, processed luncheon meats by using leftover lean proteins from dinner.  Or opt for preservative-free, natural deli meats.  Tailor one lunch to many taste buds by including a different flavor of The Laughing Cow wedges in place of mayo or creamy dressings.  Always include some kid-friendly fruits and veggies, like a chopped mango and kiwi salad, or a tiny sweet potato. 

A+ Snacks: Whether it’s basketball practice or marching band, many kids wind up working long after the school bell rings.  Most on-campus options are limited to vending machines, so there isn’t much beyond candy bars and potato chips—and even “nutritious” choices tend to be loaded with sugar and sodium.  A piece of fruit or baggie of vegetables is a fast and healthful option to throw in a backpack, and adding some extra protein will help tide them over until dinner without ruining their appetite.  Bell peppers and hummus, a banana and a handful of almonds, or an apple and one or two Mini Babybels are just a few examples of balanced snacks you can customize to meet everybody’s tastes.

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