Packing lunches for school doesn’t have to be hard. With sports and all the activities in full swing prepping food ahead of time can make getting out the door in the morning smoother.

A well-balanced lunch has been shown to improve academic performance. Packing a lunch full of nutrients that boosts energy and brain function can help young minds soak up more knowledge.

When packing lunch for your child, or even yourself, make sure to include all of the food groups: protein, dairy, grains, fruits, and vegetables. Providing a variety of foods will provide your child with the nutrients needed to fuel their brain throughout the day.

Let’s break down each of the food groups:

Protein:

Protein helps keep you full longer throughout the day. A few great protein options include sliced chicken or turkey breast, cheese cubes, mixed seeds and nuts, hummus, plain yogurt, and hard-boiled eggs.

Fruit:

Fruit is a great way to add a naturally sweet treat to lunches. A few options include grapes, berries, apples, bananas, and oranges.

Vegetables:

Getting kids to eat vegetables can be a challenge but pairing them up with a dip or spread can add a unique flavor. Some great vegetable options for lunches include baby carrots, cucumbers, cherry tomatoes, celery sticks, bell peppers, and salad.

Dairy:

Dairy is important for building strong bones, try including milk, cheese, yogurt, or cottage cheese into school lunches.

Here are a few examples of lunch ideas you could add to your weekly rotation:

• Turkey and cheese pinwheels, grapes, and carrots
• Hard boiled eggs, pretzels, apple slices, and cheese cubes
• Peanut butter and Jelly, fruit cup, string cheese, and cucumbers

Here are a few quick tips to help encourage healthy eating.

• Involve your children - let kids pick their fruits and vegetables for the week.
• Mix it up - rotate lunch options as the weeks go on.
• Keep it simple - try slicing up fruits and veggies ahead of time to make morning easier.

Try out this easy recipe from celebrateyourplate.org

Ingredients

1 15 ounce can no salt added garbanzo beans

(chickpeas)

2 cloves garlic OR 2 teaspoons garlic powder

1 1/2 tablespoons lemon juice (about 1 lemon)

1 teaspoon ground cumin

2 tablespoons olive oil OR vegetable oil

1/8 teaspoon ground black pepper

1/2 cup plain low-fat yogurt

2 tablespoons water

Instructions

1. Before you begin, wash your hands, surfaces, utensils, and tops of cans.

2. Use a colander to drain garbanzo beans. Discard liquid.

3. In the bowl of a blender or food processor, combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed until the beans are mashed and consistency is smooth.

4. Stir in 1/2 cup yogurt OR 2 tablespoons water with a spoon.

5. For best results, refrigerate for several hours or overnight so the flavors can blend.

Kaitlynn Henninge is an OSU Extension Family & Consumer Sciences Educator and may be reached at 330-264-8722 or henninge.5@osu.edu 
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