Kid’s Corner: Lunchbox Power: Fueling Your Day in a Fun and Healthy Way

by Michelle “Shelly” Vicari, OAC Senior Program Manager

Fall 2024

Packing a lunchbox might seem like a small, routine task, but it has the power to transform your entire day. A thoughtfully prepared lunch can boost your mood, fuel your brain and nourish your body, giving you the energy you need to take on whatever the day throws at you. Let’s dive into some fun and healthy lunch ideas that will keep you energized and happy all day long.

Why Lunch is Important

Lunch is like a fuel stop in the middle of a busy day. Just like a car needs gas to run, your body needs food to keep going. Skipping lunch can make you feel tired, grumpy, and unfocused. Eating a nutritious lunch helps you stay alert and active so you can do your best at school, work, and play.

Building a Balanced Lunchbox

A balanced lunchbox includes a variety of foods from different food groups. Here’s a simple formula to make sure your lunchbox is packed with all the good stuff:

1. Protein: Builds muscles and keeps you full. Examples: chicken, turkey, beans, eggs, cheese or yogurt.
2. Carbohydrates: Provide energy to play and learn. Examples: whole grain bread, rice, pasta or tortillas.
3. Vegetables: Packed with vitamins and minerals. Examples: carrots, cucumbers, bell peppers or leafy greens.
4. Fruits: A sweet treat! Examples: apples, bananas, berries or mandarins.
5. Healthy Fats: Good for your brain and body. Examples: nuts, seeds, avocados or olive oil.
6. Hydration: Drink plenty of water and try to avoid drinks with added sugars.

Fun and Healthy Lunchbox Ideas

Here are some fun and healthy lunch ideas to get you started. Mix and match to keep things exciting!

Turkey and Veggie Roll-Ups:

• Whole grain tortilla
• Slices of turkey
• Lettuce, shredded carrots, and bell peppers
• Individual hummus or guacamole

Roll up the turkey and veggies in the tortilla and slice into bite-sized pieces. Dip into hummus or guacamole at lunchtime. It’s like sushi but with turkey and veggies!

DIY Salad Jars:

• Clear plastic container
• Your favorite salad greens (spinach, lettuce, kale)
• Cherry tomatoes, cucumbers, and shredded carrots
• Grilled chicken or beans
• A small container of dressing on the side

Layer the ingredients in the jar, with veggies and protein at the bottom and greens on top. Pour on the dressing, close the container and shake it up at school!

Lunch on a Stick:

• Wooden skewers
• Cubed turkey
• Cubes of cheese
• Cherry or grape tomatoes
• Grapes, strawberries or pineapple chunks

Slide the meat, cheese and fruit onto the skewers. Who doesn’t like something on a stick?

Power Pasta Salad:

• Whole grain pasta
• Cherry tomatoes, broccoli and olives
• Cubed chicken, tofu or cheese
• Italian dressing

Mix everything together for a tasty cold pasta salad.

Nut Butter and Banana Sandwich:

• Whole grain bread
• Peanut butter, almond butter or nut-free sunflower seed butter
• Sliced banana

Spread the nut butter on the bread and add banana slices. Sunflower seed butter is a great alternative to nut butters, providing a delicious and safe option for those with nut allergies. Cut into fun shapes with cookie cutters for extra enjoyment.

Snack Attack: Healthy Sides

Healthy sides are just as important as the main dish. Here are some ideas for nutritious snacks to include in your lunchbox:

Veggie Sticks with Hummus: Carrot sticks, cucumber slices and bell pepper strips with a small container of hummus.

Fruit Cups: Fresh fruit slices or a small container of mixed berries.

Trail Mix: A mix of nuts, seeds, dried fruit, low-sugar cereal, granola and a few dark chocolate chips.

Greek Yogurt: A small container of Greek yogurt with a drizzle of honey or a sprinkle of granola and berries.

Whole Grain Cracker Sandwiches: Pair with a slice of cheese or a smear of nut butter.

Hydration is Key

Don’t forget to stay hydrated! Water is the best choice, but if you want some variety, try these options:

Infused Water: Add slices of orange, cucumber or berries to your water for a refreshing twist.

Herbal Teas: Iced herbal teas can be a tasty way to stay hydrated without added sugar or caffeine.

Tips for Packing the Perfect Lunchbox

1. Plan Ahead: Prepare your lunch the night before to avoid the morning rush.
2. Use Reusable Containers: They’re better for the environment and keep your food fresh.
3. Keep it Cool: Use an ice pack to keep perishable items cold and safe to eat.
4. Get Creative: Use cookie cutters to shape sandwiches, fruits and veggies into fun shapes.
5. Listen to Your Body: Pack the right amount of food to keep you satisfied but not overly full.

Making Lunch Fun

Eating the same thing every day can get boring. Here are some ideas to make your lunchbox more exciting:

Theme Days: Have a different theme each day, like Mexican Food Monday (tacos or quesadillas), Sandwich Tuesday, Salad Wednesday, Something on a Stick Thursday and Friday Surprise.

Color Challenge: Try to include as many different colors as possible in your lunch. The more colorful, the better!

Riddles or Jokes: Include a fun riddle or joke to share a laugh with friends.

Lunchbox Notes: Write a fun note to yourself or draw a picture to make lunchtime special.

Lunchbox Nostalgia

Do you remember your first lunchbox? Maybe it had your favorite cartoon character or was decorated with scenes from a beloved movie. Perhaps you were a brown paper bag kid, enjoying the surprise of reaching in and discovering what your parents packed each day. Lunchboxes are more than just containers for food; they hold memories of school days and special treats. Everyone has a lunchbox story. These memories remind us how a simple lunchbox can bring a touch of home to the middle of a busy school day.

Happy Lunching!

Packing a healthy and fun lunch box doesn’t have to be hard. With a little creativity and planning, you can enjoy delicious and nutritious meals every day. Remember, a balanced lunch will keep you and your kids fueled, focused and ready to take on the world. So, grab your lunchbox and start creating some of these power-packed meals!

About the Author:

Michelle “Shelly” Vicari, OAC Senior Program Manager and Past OAC Chair, majored in Child Development and Family Studies as well as Political Science at San Diego State University. She was formerly the Curriculum Director at the largest Child Care Centers accredited by the National Association for the Education of Young Children (NAEYC) in Southern California. She has authored numerous curriculum guides for teachers working with young children and was lucky enough to once meet Mr. Fred Rogers!

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