Back to School Lunch Basics

Welcome to the Dietitian’s Nutrition News blog for the ShopRite of Timonium! My name is Nicole Stoklosa.  I am the in-store registered dietitian at the ShopRite of Timonium, where FREE nutrition services are offered.  In addition to updating our readers on upcoming monthly in-store events, I will be publishing a new nutrition, health and wellness post, at the beginning of each month.

With summer coming to a close and the Back to School season rapidly approaching, so comes the daily question, “What can I pack for lunch?”  Help is on the way!

Let’s start with the basics of a healthy lunch bag:

• Two to three ounces of lean meat or low-fat cheese

• turkey breast, lean roast beef, hummus, low-fat sliced cheese, plain yogurt, low-fat cottage cheese, peanut butter (if allowed in your school), roasted chicken breast, tofu, salmon or beans

• 100% whole-wheat bread, bagel, pita, tortilla, English muffin or roll; or try packing cooked brown rice, whole-wheat pasta or fortified whole-grain cereal

• carrot and celery sticks, red pepper slices, cherry/grape tomatoes, lettuce, green salad, broccoli florets, spinach, radishes, zucchini, avocado
• grapes, orange, banana, apple, pear, peach, plum and raisins

• plain or low-sugar yogurt, low-fat cubed cheese, cottage cheese, cheese sticks, or milk 

• water, flavored seltzer, fat-free milk, 4 ounces of 100% fruit juice

5 Great Lunch Ideas:

• Classic PB&J. Spread peanut butter (or almond butter) and low sugar jelly on whole grain bread or a bagel.  Then add some texture or crunch by topping with raisins, apples or apricots.
• Mini Heroes!  Kids love hot dog buns, and the size is perfect for a mini hero sandwich! Start with a whole-grain bun.  Then add lean protein like turkey breast, roast beef or chicken.  Top with low-fat cheese and dress with light mayo or mustard.  Garnish with tomatoes and onions, and you’ve got a hero the kids are sure to love!
• Mushroom Melt.  Grill portabella mushrooms and top with melted low-fat Swiss cheese, avocado and honey mustard. Serve on whole-grain bread. 
• Use color to make lunch more fun.  Start with a green spinach wrap, add a thin layer of light mayo, mustard or even hummus.  Next add turkey slices, low-fat cheese and romaine lettuce.  Wrap it up and pack it to go!
• Mini Muffin Pizzas! Top a whole-wheat English muffin with marinara sauce or homemade tomato sauce. Sprinkle with low-fat mozzarella cheese and your child’s favorite vegetable and bake at 350° for 5 minutes.  Wrap it in aluminum foil and send it for lunch. 

This last tip may seem obvious, but it’s probably the most helpful tip of all……talk to your kids about what they want for lunch!  Kids are more likely to eat lunches they’ve had a hand in planning. You might be surprised by the helpful and healthy suggestions they come up with!

Be sure to visit http://www.shoprite.com/wp-content/uploads/2013/08/Timonium-MD-August-2013.pdf to check out my month-long calendar of back to school related events and ideas! Please don’t hesitate to call (410-560-7071) or email nicole.stoklosa@wakefern.com should you have any questions.