A few years ago a friend of mine, who is a registered nutritionist, gave us a great list of healthy lunch box and snack ideas. I keep this list posted on the inside of the cabinet in the kitchen for quick reference.

• Tuna sandwich on whole grain bread
• Egg salad sandwich on whole grain bread
• Smoked or roast turkey breast on whole grain bread
• Lean roast beef on whole grain bread
• Natural peanut butter and all fruit spread on whole grain bread
• Whole wheat pita topped with pizza sauce and mozzarella cheese (not the Lunchables)
• Starkist Tuna Kits
• Roll-ups – fill whole wheat flour tortillas with refried beans and shredded cheese; tuna fish; smoked turkey breast with shredded lettuce and cheese; or make your own combinations
• Hot soup in a thermos
• Fresh fruit – apple slices (drizzle with orange juice to keep from turning brown), small bunch of grapes, banana, orange slices, strawberries, blueberries
• Container of unsweetened applesauce
• Container of reduced fat yogurt – stay away from the ones with sprinkles or added toppings
• Fruit roll-ups or fruit leather made with real fruit puree
• Raw carrots, broccoli or cauliflower with ranch dressing
• Mini salads – place cut up romaine or other dark, leafy greens in plastic container with lid.  Place croutons in aluminum foil to be added and put salad dressing in small container with lid .
• Celery with peanut butter and raisins
• Mozzarella cheese sticks
• Raw almonds, walnuts, pistachios, cashews and peanuts (if there are no peanut allergies in the class)
• Trail mix made of dried fruit (raisins, dried cranberries, dried cherries), raw almonds or other nuts, sunflower seeds, mini pretzel rings or sticks, goldfish pretzels, popcorn, etc
• Baked tortilla chips and salsa
• Natural peanut butter on whole grain crackers

Of course, you need to be aware of your own child’s food allergies, but also keep in mind any allergies in the classroom – especially peanut allergies.

Posted on August 19th, 2007 by Char
Filed under: Nutrition, Resources