From a Dietitian: Healthy Lunch Box Ideas for All Ages!

Does the thought of another drive-through meal between meetings sound stressful? Are you concerned that your children aren't getting the energy they need during the school day? In this conversation with WFMY 2 Your Well-Being, Cone Health Dietitian, Kate Watts, MS, RDN, LDN, offers advice on healthy eating, preparing balanced meals for all ages, as well as food safety tips, plus a few tricks to get your kids involved in the kitchen!

Balanced Lunch Basics:

• Protein: A quarter of your meal should include a protein source like a lean meat, cheese, yogurt, beans, or tofu.
• Complex-Carbs: Another 25% of your meal should contain a whole-grain, such as brown rice, whole-wheat bread, or crackers.
• Fruits & Veggies: Half of your meal should be whole fruits and vegetables in a variety of colors.
• Healthy Fats: Complete your lunch with a healthy fat source, like olive oil, avocado, nuts, or seeds.
• Hydration: Don't forget a reusable water bottle to stay hydrated throughout the day.

Creative Lunchbox Ideas:

• Rainbow Lunch: Spark excitement with a food for each color of the rainbow.
• Bento Box: Use sectioned containers to create a visually appealing "snack plate" with a variety of healthy options.
• Build-Your-Own: Pack taco ingredients separately so that picky-eaters can personalize their lunch.
• Protein-Powered: Keep energized all day making sure yours or your child's lunch includes a healthy protein source such as grilled chicken, turkey, hard-boiled eggs, edamame, greek yogurt, or trail mix with nuts and seeds.

Make Ahead Meals:

• Mason Jar Salads: Layer salad ingredients with dressing on the bottom, followed by toppings and then leafy greens on top.
• Egg Muffins: Whip up egg muffins with leftover veggies and a healthy protein for a quick and easy re-heatable breakfast or lunch.
• Overnight Oats: Prepare overnight oats with your favorite toppings the night before for a grab-and-go breakfast the next day .

Tips for Getting Kids & Teens on Board:

• Offer Choices: Stock a selection of healthy options ready to choose from, like whole-wheat bread, fruits, and prepped veggies.
• Kitchen Bonding: Involve them in meal prepping and cooking to increase their interest. Start simple with tasks like washing produce, mixing ingredients, or assembling sandwiches.
• Try Something New: Bring them to the grocery store and pick a new food to try together.
• Knowledge is Power: Teach them about balanced eating and how food affects their energy levels and mood.

Portion Control and Avoiding Waste:

• Size Matters: Use smaller containers to control portions and prevent overeating.
• Pack for the Day: Plan lunches with morning or afternoon snacks if you'll be gone all day.

Keeping Food Safe:

• Insulation: Invest in a good insulated lunchbox to maintain safe food temperatures.
• Ice Packs: Pack ice packs to keep cold foods from thawing out.
• Thermos: Use a thermos to keep hot foods from cooling off.
• Pre-Chill: Store food containers in the fridge overnight to extend freshness.
• Daily Cleanliness: Wash your lunchbox daily with hot, soapy water to prevent bacteria growth.
• Disinfecting on the Go: Use disinfecting wipes for quick surface and zipper clean-up.
• Leftover Disposal: Teach kids to throw away trash from the lunchbox, not leave it behind.
• Drying: Allow the lunchbox to dry completely before packing to prevent odor or mold.

If you like these tips, check out the MedCenter Greensboro at Drawbridge Parkway Teaching Kitchen for live cooking classes!