School Lunches
When I was just starting my nutrition career, my son was 3 and oh so cute. Like seriously! He was starting preschool and I was in the infancy of my journey with whole food nutrition. My first nutrition talks were all about healthy lunches. I was inspired and excited to connect and turn other parents onto a real food revolution. I was idealistic and perhaps I a bit naive!
Nate just started 8th grade and I can’t believe I am still at this. I tell you one of the most exciting things about the school year ending is getting a break making his school lunch every day! Needless to say I have lost a bit of the enthusiasm as I once had.
That being said, I am still committed to doing the best I can to curate a lunch that will support his physical and mental health through the school day. At some point I will pass the baton (and the control) onto my kiddo, we are not quite there yet.
If you don’t have kids or perhaps they are long gone, still read on as there is something here for everyone. The truth is there is nothing special or different when it comes to school lunches. The principals really apply to all of us.
First and most important, we want to a balance of fat, fiber and protein to keep mood and energy stable through the day. This supports resilience to get through the day even if things get bumpy. We want to do our best to avoid prepackaged convenient foods that are loaded with starches, sugars and poor quality fats that leave us addicted to sugar and put us on an emotional roller coaster that is especially hard for developing brains.
By removing or at least reducing processed and packaged foods full of refined carbohydrates and sugar we support their blood sugar balance which in turn takes them off the emotional roller coaster and frees them up to focus on learning and having fun.
Of course we want it to be easy to assemble, delicious and something our kids (and us) will eat!
Here are some strategies and ideas so you can send your kid to school with a nourishing lunch that will help keep your child well fed, ready to learn, socialize and have fun.
Get your kiddo(s) on board. Talk to them in age appropriate ways about the importance of nutritious food and what your hopes are for them with their lunches. Get them involved in the process. As them what they’ll eat at school. It’s likely different than what they’ll eat at home. There are different pressures at school and limited time to eat (this is especially so as they get into the upper elementary grades and middle school ). Let them help with some of the planning, shopping and prep.
Pick out a variety of water bottles and stainless steel containers: There are so many great water bottles and food containers available. Let your kiddo pick out what they like so they are invested in the process.
Keep a running list of options on a dry erase white board in the kitchen or a list on the fridge for easy reference and inspiration. You and your kids can continue to add to this list as you figure out new ideas and take off the ones that aren’t winners. This simple step is surprisingly helpful especially when I’m feeling burnt out.
Keep it Simple… It’s all about Fat, Fiber, Protein. I like to make sure I’ve included healthy fats for long burning energy (plus it’s the preferred source of energy for the brain and heart), fiber to help fill and satisfy (helps promote regularity and a healthy colon) and protein to help modulate the absorption of both fats and carbohydrates for that even blood sugar balance (these are also the building blocks for our muscles and neurotransmitters). This can look as simple as turkey and cheese roll ups (thinly sliced cucumber and carrots, raw aged cheese and mustard wrapped up in organic turkey slices). Here’s a quick checklist: a. Animal Protein b. Healthy Fats (olives, avocado, grass fed cheese, nuts and seeds) c. Fruit & Vegetables d. Whole Grains or Beans (hummus, quinoa, bread or homemade baked treat) f. Something fermented (kraut, pickles, yogurt)
Focus on Real Food. Then when it comes to packaged foods, I do my best to stick to the 5 ingredient rule as a starting point. If an item has more than five ingredients it probably is not great for you and if you need to google an ingredient for a definition it’s a sign that you should skip it. This helps limit most packaged foods. However, there are a lot of decent options in the marketplace now so it is possible to include some convenient foods to make life a little easier in a pinch. I like to limit packaged items to one per lunch. (A few examples that I like... SeaSnax Seaweed or GimMe Organic nori made with 100% olive or avocado oil, Boulder potato chips made with Avocado Oil, Grass fed jerky or meat sticks).
Commitment. If you and your child are new to this, then this is especially important. As with anything new, it takes time to create a new habit. Give yourself the time to adjust and get in your groove. Also, as with anything you want to succeed with, give yourself prep time so you set both you and your child up for success.
Have grace with yourself and remember that it’s not about perfection. We have a lot to contend with for school lunches. Remember that you still are feeding them two other meals a day for which you can load them up on nutrient dense foods. Think of it in terms of the big picture.
Some Of My Go-to’s
I’ll fill a stainless steel bento box with sliced meat, veggie sticks, olives and cheese
Chicken caesar salad (or other salad your kiddo likes). Super simple if you have prepped ahead (clean romaine, dressing on hand and baked chicken) and romaine is hearty so it won’t go limp if dressed ahead of time. I like to make this after a simple chicken tenders dinner the night before
Lettuce wraps with meat, cheese, cucumber, mustard, mayo and kraut (best with romaine or butter lettuce)
Organic whole milk yogurt, plain - with raw honey and chopped nuts (skip the flavored yogurts as they are most always loaded with added sugar)
Parmesan crisps (line a baking sheet with parchment. take grated parmesan or Romano cheese and line like cookies with about 1 tablespoon cheese. cook in a preheated 350 degree oven until just starting to brown). There are also many available to purchase the quality of the cheese is not as good but you can decide what works best for you.
Fried rice (great use of leftover rice and excellent way to get veggies and protein in. Cook in ghee or lard, add some chopped veggies, scrambled eggs, Tamari and sesame oil)
Leftover soup, chili or stew made with bone broth. These are great options during the cooler months.
A piece of seasonal fruit
Dark chocolate with raw or sprouted nuts or seeds
Hummus and veggies. When buying hummus read the label and make sure it’s made with healthy fats like olive oil and skip those made with canola, safflower or other vegetable oils.
Organic grass fed cheese (raw if possible) - mix it up... try goat, sheep and cows milk cheeses.
When making sandwiches, use a traditionally made bread (gluten free if needed) that uses a sourdough starter - meaning one that has used wild yeast and bacteria to culture, rather than baker’s yeast. This makes it easier to digest.
Pop popcorn (either on the stovetop popped in coconut oil/ghee or in an air popper) or buy organic popcorn made with olive oil, ghee or coconut oil.
Grass fed beef stick or beef jerky (just read the label and opt for ones with low sugar or no sugar).
Homemade baked goods with a purpose. These Super Seed Bars fit the the bill, are easy to make, filled with healthy fat and fiber and store great in the freezer.