It’s that time of year again! Back to school means back to routine, back to homework and back to making the dreaded lunches. Next to ironing school uniforms, packing your child’s lunch seems to be one of the least favorite back to school tasks among most parents. Packing a lunch your children will enjoy day in and day out certainly isn’t easy, but it doesn’t have to be complicated either. Sometimes it takes a little planning ahead and creativity to help keep things “fresh.” Good nutrition is essential for your child to have a great day at school. Packing a lunch is one way to ensure that your child will have a nutritious mid-day meal, and even a healthy snack or two.

Sandwiches are a popular choice for school lunch. Remember that meats, dairy products and eggs are perishable, so be sure to use a freezer pack to keep them cold. Choose whole grain bread, wraps, or pitas. Try making them more inviting by cutting them in odd shapes using cookie cutters. Sandwich should have a healthy protein source and if at all possible, healthy toppings. Some suggestions:

n Tuna sandwich wrap with light mayonnaise, lettuce and tomatoes

n Egg salad sandwich on whole grain bread

n Peanut butter, cashew or almond butter with a 100 percent fruit spread on whole grain bread (a healthier PB&J)

n Sliced turkey, lean roast beef, or chicken from the deli — or left over from last night’s dinner — with light mayonnaise, mustard, and a slice of cheese

Now that you have the main course taken care of, what should you send in to accompany it? I suggest skipping the greasy chips and choose from these healthier ideas, just remember to keep perishables cold:

n Send a salad in a small plastic container. Keep the dressing on the side in a separate smaller container.

n Cheese sticks go well with sandwiches and are a good source of calcium.

n Whole grain snack crackers add a nice crunch and lots of healthy fiber.

n Make a fruit salad with grapes, melons chunks, and blueberries.

n Dried fruit, like raisins, dried cranberries or banana chips

n Nuts like almonds, cashews or walnuts

n Pack a cold pasta salad, cole slaw or potato salad.

n Baby carrots with a small container of vegetable dip

n Crunchy raw green beans with a small container of ranch dip (see following recipe)

n Prepackaged, flavored low-fat yogurt

Ranch Dressing

By Ellie Kreiger

1/3 cup nonfat Greek-style yogurt

1/3 cup lowfat buttermilk

3 tablespoons mayonnaise

1 1/2 teaspoons lemon juice

1 teaspoon Dijon mustard

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1 tablespoon finely chopped fresh chives

Salt

Directions

In a medium bowl combined all ingredients. Salt, to taste.

And what should your child be drinking to wash down all this delicious food?

n Water

n Milk

n 100% fruit juice.  

If your child is allowed to take a snack to school consider sending some fresh fruit. Slice or cube the fruit and send along a small container of the following fruit dip. Beat the following together until fluffy:

n 1/2 c. peanut butter

n 1/4 c. unsweetened orange juice concentrate, thawed

n 1/2 cup plain yogurt.  

If you have a nutrition question you’d like answered in this column send it to  oconeenutrition@yahoo.com subject title: Question for Breeze

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic.  (706) 473-5801