When kids are back in school and the whole family is busy, taking time to prepare school lunches can seem overwhelming. Luckily, packing a healthy, yet kid-friendly lunch is all about keeping it simple and making it fun according to experts at the West Virginia University Extension Service.

“We often think packing a nutritious lunch for children is harder than it really is,” said Gina Wood, WVU Extension specialist for the Family Nutrition Program. “But it’s actually simple, and it’s vital that we fuel our children’s minds and bodies with the right foods so they can perform at their best throughout the day.”

According to Wood, keeping it simple starts with planning ahead. Choose one food from at least four of the five food groups (fruits, vegetables, protein, dairy and grains) to ensure the lunch has balance and variety.

“Start with the basics,” said Wood. “It not only makes for a simple process in packing a lunch, but it’s also a great learning opportunity for the kids—get them involved, help them become excited about a variety of foods and show them what a well-balanced meal looks like. Investing in a colorful divided lunch container that kids can help fill with different food groups gives them ownership of the process and makes them more likely to eat what has been packed.”

She says planning ahead is also key to keeping mornings stress-free and making a healthy lunch a priority. Cooking in bulk to freeze for later and separating dinner leftovers into individual portions are both easy ways to plan ahead.

“Pack a lunch the night before while you’re cleaning up dinner or set aside ingredients to assemble in the morning,” she said. “It’s so easy to grab something quick and unhealthy for lunch if you’re rushing to get out the door in the mornings, but just five minutes of planning can make all the difference.”

Wood says a few examples of quick, healthy lunches might be:
• Whole grain tortilla with peanut butter and banana, low-fat milk
• Leftover chili, whole grain roll, tossed salad, low-fat milk
• Hard boiled eggs, veggie sticks, whole-grain crackers, grapes
• Leftover whole-wheat spaghetti with marinara sauce, low-fat milk, sliced apples
• Leftover breakfast omelet with peppers, tomatoes and mushrooms, a whole-grain muffin and an orange

Wood suggests that families stuck in a lunch rut try the menu builder and vast recipe index at whatscooking.fns.usda.gov, a free resource from the United States Department of Agriculture.

Just as important as what’s packed for lunch is what is provided to drink, according to Wood. Initiated by the WVU Extension Service Family Nutrition Program, the Rethink Your Drink campaign encourages children and families to stay hydrated and choose water or another healthy drink over sodas and sugary beverages.

“Water or low-fat milk is best,” she said. “Sugar-sweetened beverages are not recommended and even 100% fruit juice should be limited to one serving, or four ounces, per day.”

For families with limited resources, Wood says lunch selections provided by the National School Lunch Program in most West Virginia schools are great options because they meet strict dietary standards. West Virginia families can call the local school or the West Virginia Department of Education to learn more about the program and lunch items provided.

For questions or additional resources on healthy eating and nutrition, visit familynutrition.ext.wvu.edu or contact Gina Wood at Gina.Wood@mail.wvu.edu or 304-380-1958.

-WVU-

bd/08/31/16

CONTACT: Brittany Dick, WVU Extension Service
304.293.8701, Brittany.Dick@mail.wvu.edu

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