By Heide Kennedy, Arizona Farm Bureau Communications Intern
Did you know that a poor diet and a lack of nutritious foods can hinder a child’s learning ability and overall school performance? And the opposite is also true. Kids who get the proper nutrition that they need do a lot better in all of their academics. So, it’s important to make sure that they are well-fed each school day, and a great way to ensure that is to pack your kid’s nutritious lunches and snacks.
Getting our kids to eat healthy is a group activity
But waking up early to prepare lunches on top of having to get yourself and your kids ready to leave can be a little stressful. So, nutritionist Jessica D’Argenio Waller suggests following this simple formula for creating healthy lunches every day.
1 high- protein meal + 1-2 Fruits + 1 Veggie + 1 Dairy Product + 1 Crunchy Snack + 1 Small, Sweet Treat
Leaving the formula open-ended like that allows you to pick one from each category according to what you have on hand, your kids’ dietary needs, etc. Just make sure that your choices from each category are healthy and nutritious!
Here are a few examples of each you might consider:
High-Protein Meals:
- Hummus and dippers such as pita chips, carrots, or cucumbers
- Rolled-up meat slices such as ham, turkey, or chicken breast
- Grilled chicken nuggets
- Steak bites
- Hard-boiled eggs
- Ham or turkey sandwiches on whole-grain bread
- Chicken pasta salad
- Tuna salad sandwiches on whole-grain bread
Fruits:
- Apple slices
- A banana
- Mandarin oranges
- Melon cubes
- Pear slices
- Sliced strawberries
- Mixed berries
- Mango cubes
- Dried fruits such as apples, apricots, cranberries, etc
Veggies:
- Carrot sticks
- Celery sticks
- Broccoli pieces
- Cherry tomatoes
- Edamame beans
- Cucumber slices
Dairy Products:
- Little milk cartons
- Greek yogurt with granola on the side
- Cheese sticks
Crunchy Snacks:
- Rice cakes
- Popcorn chips
- Tortilla chips
- Pretzels
- Veggie straws
- Crackers
- Popcorn
- Dry cereal
Small, Sweet, Treats:
- Granola bars
- Yogurt or chocolate-covered pretzels
- Fruit leather
- Fruit gummies
- Mini cookies
- Graham crackers
Next time that you’re preparing school lunches, try using this formula to create filling, nutritious lunches. Feel free to mix it up each day too, so that your kids are getting an array of nutrients!
P.S. Arizona agriculture produces lots of healthy foods that are perfect for including in school lunches. Check out the Fill Your Plate website for more on Arizona-grown products!