Posts Tagged ‘lunch’

The summer months are ending, and back to school is quickly approaching. With going back to school, it can be difficult to begin or continue a healthy lifestyle. It is easy to choose unhealthy lunches and snack ideas. However, I would like to share with you the importance of packing a healthy lunch and preparing a healthy snack for when your children go back to school.

Fruit, Bowl, Stripes, Food, Healthy
Fruit Bowl
  1. A healthy eating routine can help boost your health today and, in the years, to come. Think about how your food choices come together over the course of your day or week to help you create a healthy eating routine.
  2. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium.

When I was in school, I packed my own lunch. Most of the time I just threw whatever I could find in a bag and called it lunch. I would pack anything from cookies to left over pizza. It wasn’t until I got a little older that I understood why I should be choosing healthier options. I decided that I would work on keeping a healthier lifestyle, and now my favorite item to include when packing a lunch is cucumbers and cantaloupe.

Trying to figure out the best lunch options for your child can be difficult. Check out this list for different options or try a few of these ideas.

Turkey, pita, cheese, hummus and vegetables
  • Turkey + cheddar roll-up, fresh berries, yogurt, and trail mix 
  • Cheese quesadilla, guacamole, salsa, tortilla chips, and strawberries 
  • Peanut butter and jelly sandwich, graham crackers, string cheese and a peach cup
  • Turkey slices, cheese cubes, pita wedges, hummus, baby carrots and celery

After a long day at school, your children are going to be hungry. It is important to have healthy afterschool snacks for your children. You can have a snack ready and waiting on them or allowing them to choose from the healthy options you have in the house.

The American Heart Association has a list of healthy snack options broken down into categories based on cravings. Be sure to find the right ones that fit the needs of your family.  

While I was in grades 3-12, I was involved in afterschool sports. It was important to have a healthy snack before practices and games. The snacks that I always chose was, apples and peanut butter or bananas and peanut butter. I also enjoyed apple sauce. My parents would buy the sugar free version, and I would add cinnamon. These were easy, and healthy snacks that I was able to grab on my own.

“There is nothing unhealthy about educating youngsters about nutrition.” – Pierre Dukan

Written by: Megan Zwick, Family and Consumer Sciences Program Assistant, Ohio State University Extension, Washington County, zwick.54@osu.edu

Reviewed by:  Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu


Stadler, M. (2018, August). Back to school kids lunch ideas. Modern Honey. (2018, August 14).        https://www.modernhoney.com/back-to-school-kids-lunch-ideas/.

Hopkins, A. (2019, August 15). 15 healthy after-school SNACKS your kids will actually eat. Blog.      https://blog.thatcleanlife.com/healthy-after-school-snacks/.

What is MyPlate? MyPlate. https://www.myplate.gov/eat-healthy/what-is-myplate.

Dukan, P. (n.d.). Healthy eating quote. 34 Best Healthy Eating Quotes for You and your Kids.                https://stresslessbehealthy.com/healthy-eating-quotes/.

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