1. Healthy Lunch Is In the Bag! The school routine is back in full-force. What are you having the kids re-fuel with for lunch? What are you re-fueling with at lunch? Help the kids shake off the morning mush mind and keep revved up for the afternoon study sessions by sending a healthy lunch to breathe life back into them. Get a healthy lunch for yourself to help you make it through the day – and any evening chaos! Make balanced selections: Always include at least 3 different food groups (grain, dairy, meat/bean, fruit/veggie) in your lunches. Always include a fruit and/or vegetable as one of the 3 group selections. Send drinks that will re-hydrate without a sugar rush destined to crash. Try water, milk, 100% juice (once daily), flavored waters... Avoid empty calorie sources such as sodas, sugary drink pouches, and energy drinks. Make junk foods like cookies, chips and candies once-in-a- while surprise treats, not an everyday expectation. Keep foods at safe temperatures: Keep cold food refrigerated until time to pack into lunch bags. Use ice packs or frozen juice boxes/ water bottles to keep cold foods cold. Use insulated bags with separate sections to keep cold and hot foods apart. Pre-prep for quick packing: Get all foods (except hot foods), spoons, napkins, etc. packed the night before and store in refrigerator. Use snack baggies to pre-pack nuts, dry cereal, pretzels, dried fruit, crackers, etc. Try a mix of these for instant trail mix! Cut veggies and store in water to use for the week. Pack lunch portions for next day while you fill your dinner plate. Freeze soups, beans, casseroles in individual servings. Thaw, heat, and pack for lunch! Heat hot foods thoroughly before packing. Fill thermos with boiling water for a few minutes, empty and fill with hot foods. Alana Unger, RD · The Lifestyle Center · 624-3448 A division of Kaweah Delta Health Care District

2. Healthy Lunch Tips Sandwich Twists: Swap out regular sliced bread and try rye, bagels, rolls, wraps, pitas, or rice cakes. Try sneaking in some raw spinach leaves, shredded carrots, or even cucumber slices. Make chicken, tuna, or egg salad filling with light mayo. Use sliced leftover meat in place of processed luncheon meat. Send bagel pieces, mozzarella cheese slices, and small container of pizza sauce. It’s a build-your-own pizza – just like the kid’s lunch kits in the store! Spread fat free cream cheese over a tortilla or wrap. Add lean meat, seasoning, chilies, and raw spinach or shopped veggies. Wrap & go! Salad Suggestions: Make tuna, egg, or chicken salad with olive-oil based mayo. Use with any of the sandwich bread options, or Include baked tortilla chips or whole grain crackers for scoops of fun! Make a pasta or lettuce salad with cubed meat and cheese, rinsed/drained black beans, olives, and any diced veggies of choice. Look for individual dressing packs at the store. Taco salad is easy with leftover taco meat, bagged lettuce, canned beans, and a sprinkle of cheese. Send baked tortilla chips to crumble on top. Salsa anyone? Coat fruit salad with orange or apple juice and toss in some nuts and cheese cubes. (A few marshmallows wouldn’t hurt.) Cottage cheese with fresh or cannedfruit is sweet and satisfying. Finger Foods are Fun: Cut sandwiches into quarters. Add sliced apples (dip in 100% Vit. C apple juice to stop browning). Make wraps and cut into spiral sandwiches. Try whole grain crackers with meat & cheese cut into cracker- size pieces - stack and eat! Wrap string cheese in lunch meat & cut in half. Send with crackers, pretzels, or rice cakes. Dip In for Some Yum: Try some hummus with veggies and crackers or pretzels. Send fruit slices & pretzels to dip in yogurt. Try vanilla, lemon, key lime, or orange cream. Top refried beans with salsa and shredded cheese. Send along some baked tortilla chips. Mix ranch powder into fat free sour cream. Dip in bite-sized veggie and meat pieces. A Few Final Ideas: Fill a thermos with soup, beans and rice, casserole, etc. Cereal fan? Fill container with cereal and a tight lid. Send milk to add at lunch time. Send yogurt with fresh or dried fruit, cereal, and/or nuts to mix in and enjoy. Remember to include foods from 3 or more food groups - including a fruit and/or veggie!