I miss the days of buying school supplies and packing lunches for my children. They are grown up now, but I have sweet memories of those back-to-school responsibilities.

            For parents who pack lunches for their children, the challenge can be finding healthy foods they will eat. Here are tips from experts from Extension and the American Heart Association on ways you can pack lunches that are healthy and taste great. They focus on the four food groups – fruits and vegetables, grains, protein and dairy, all essential pieces of a nutritious lunch.  

1. Fruits and Vegetables:

• Variety is key: Pack a mix of colorful fruits and vegetables to ensure a range of vitamins and nutrients. Examples are carrot sticks, cherry tomatoes, mini cucumbers, celery, grapes, apple slices, berries, cucumber slices and bell pepper strips.
• Make it easy and fun: Cut fruits and vegetables into bite-sized pieces for younger children. Spice up fruit by packing dip for them. Low-fat yogurt or pudding is great with strawberries and melons. Try different fruits with different textures, so children do not get bored. Intermix crunchy apples with juicy oranges. Making fruit salad is a great way to make fruit fun. Mix together sweet fruits like apples, bananas and pears with acidic fruits like oranges and pineapples. Kids can try different fruit combinations, and the acidic juices help prevent the fruit from turning brown.

2. Grains:

• Choose whole grains: Opt for whole wheat bread, whole wheat pasta, brown rice, or whole grain crackers.
• Consider variety: Use different breads, such as 100 percent whole-wheat tortilla wraps or pita breads for sandwiches. Whole-grain cereal is also a fun alternative to potato chips for a snack. If children still want chips, pick ones that are whole grain, baked, or possibly both.

3. Protein:

• Good sources: Include lean protein like turkey or chicken breast, hard-boiled eggs, cheese, hummus, beans, or peanut butter (check school policies on peanut allergies).
• Creative options: Try Greek yogurt, string cheese, or leftover grilled chicken. Cooking egg bites in a muffin tin can be a quick breakfast or easy way to add protein to a lunch. Cut sandwiches into triangles or smaller squares or use cookie cutters. Mini cookie cutters can turn apples, watermelon or cantaloupe into juicy heart or star shapes. A vegetable peeler makes elegant ribbons of any firm long vegetable.

4. Dairy:

• Choose low-fat options: Select low-fat cheese, yogurt, or milk. For example: unflavored milk, plain Greek yogurt, small amounts of cheese like cottage cheese, and string cheese.
• Dairy alternatives: For dairy-free options, try soy milk and soy yogurt, which contain similar amounts of calcium, protein, and vitamin D than dairy milk.

5. Beverages:

• Water is best: Encourage students to drink plenty of water throughout the day.
• Milk is a good choice: Milk provides calcium and vitamin D.
• Limit juice: If you pack juice, make sure it's 100% fruit juice and limit the portion size.
• Avoid sugary drinks: Skip pop, sports drinks, and energy drinks, as they are high in sugar.

6. Additional Tips:

• Pack smart: Use a lunchbox with compartments to keep food separate and fresh. Lunchboxes that contain several small divided containers are great for portion control, keeping foods separate and encouraging a variety of foods.
• Keep it cool: Use ice packs or freeze a water bottle to keep food cold, especially for perishable items.
• Involve kids: Get children involved in choosing and packing their lunches to encourage them to eat healthy foods.
• Consider leftovers: Repurpose dinner leftovers for a quick and easy lunch.
• Read food labels: When choosing packaged foods, check the nutrition labels for fat, sugar, and sodium content. When buying canned or individual containers of fruit, make sure it has not added sugar and is packed in its own juice or water. Read labels to make sure products are made with whole grains. Bread that is brown isn’t always whole grain.
• Avoid processed foods: Try to limit processed and pre-packaged foods that are often high in fat, salt, and sugar,

Packing school lunches for your children means you can provide them with the fuel and nutrients they need to do their best.

Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu
This article was previously published in The Daily Record.