As students across Northeast Florida and Southeast Georgia head back to school, many parents are once again facing the daily challenge of packing healthy, filling lunches.
News4JAX teamed up with a UF Health nutritionist to offer simple swaps that can make your child’s lunch both nutritious and satisfying.
Jon Vredenburg, a registered dietitian and nutritionist with UF Health, guided us through a local grocery store, starting with the produce aisle.
“Portable fruits like little oranges, bananas and apples are great places to start,” Vredenburg said. “And for vegetables, bell peppers are a convenient, kid-friendly option.”
When it comes to snacks, Vredenburg urges parents to be cautious about health claims on packaging. He pointed to veggie straws and veggie chips as examples of products that may sound healthy but are often high in sodium and made with the same ingredients as regular potato chips.
“These veggie chips actually have more sodium than traditional potato chips,” he said. “If your child won’t eat them anyway, it might make sense to choose something they will actually consume in moderation.”
Lunch meats and breads are another key area for smarter swaps. Vredenburg recommends choosing deli meats with lower sodium content and opting for 100% whole wheat bread that includes dietary fiber, at least two grams per serving.
And when it comes to drinks, water and milk are the best options. If juice is a must-have, Vredenburg advises sticking to a serving size of 8 ounces or less to avoid excess sugar.
“A lunch could be as simple as a sandwich with deli meat and whole wheat bread, some fruit, bell peppers with hummus, and maybe a small treat like a granola bar or a few chips,” he said.
The following are lunch options recommended by Vredenburg to keep your children full and fueled for the school day.
Fruits and Vegetables:
- Fresh Fruits: Apples, pears, bananas, strawberries, and grapes are all great options. Use lime juice or lemon juice to keep cut options from browning.
- Vegetable Sticks: Carrots, celery, cucumber, and bell peppers are easy to pack and eat and pair well with hummus.
- Fruit and Yogurt Parfaits: Layer yogurt with granola and fresh fruit for a fun and nutritious snack.
- Fruit and Veggie Smoothies: Blend yogurt, milk (or dairy-free alternative), and fruits/vegetables for a quick and easy option.
- Protein and Whole Grains:
- Cheese: String cheese, cubes of cheddar, or low-fat cottage cheese are good sources of protein.
- Nuts and Seeds: Trail mix with nuts and dried fruit (if allowed at school) or sunflower and pumpkin seeds are a great energy boost.
- Peanut Butter (or other nut butter) with Apple Slices: A classic and satisfying combination.
- Whole Grain Crackers: Pair with cheese or hummus.
- Granola Bars or Protein Bars: Look for less than 25% added sugar by weight.
Other Smart Options:
- Air-Popped Popcorn: A whole-grain snack that’s light and satisfying.
- Hard-boiled Eggs: A good source of protein and nutrients.
- Yogurt: Plain or flavored yogurt is a good source of calcium and protein.
- DIY Lunchables: Combine cheese cubes, crackers, cherry tomatoes, and hummus for a fun and customizable snack.
- Drinks: Water or milk. If using 100% fruit juice keep it to less than 8 ounces per day. You could also make your own flavored waters my mixing fruit juice with water and placing into a thermos or water bottle.
Tips for Packing Smart Snacks:
- Involve your kids in the selection and preparation: This can make them more excited about eating healthy snacks.
- Use bento boxes or compartmentalized containers: This helps keep foods separate and prevents sogginess.
- Consider the length of the school day: Pack snacks that will stay fresh and enjoyable throughout the day. Use ice packs generously.
- Avoid snacks that are high in sugar, salt, and fat: American Academy of Pediatrics recommends no more than 25 grams of added sugar per day.
Jax Cooking Studio
Shelbi McDonald with Jax Cooking Studio also joined us on The Morning Show with some different ideas for packing healthy lunches that go beyond the same old ham and cheese sandwich.
She even shows us how to make a tasty homemade ranch dressing!