Back to School with Healthy Lunches

Back to School with Healthy Lunches

September 19, 2018 Molly Costigan, The Happy Kitchen Program Manager

This an updated article was originally posted on 8/30/17 by Alicia Sepulveda Ranucci, Intern for The Happy Kitchen

September is National Childhood Obesity Awareness Month. Childhood obesity can have a lifelong impact on physical and mental health and, according to the Centers for Disease Control and Prevention, about 1 in 5 school age children in the US is obese. While obesity is not caused by diet alone, daily access to healthy foods and modeling healthy eating habits can have a big influence in preventing, managing and reversing it.

This week, we've got some tips and recommendations to help you plan affordable, healthy lunches and snacks for your whole family. The Happy Kitchen’s Happy Plate emphasizes meals that are made up of one quarter grains, one quarter protein, and one half fruits and vegetables. These tips also work for people of all ages who are looking to start or maintain a healthy lunch routine.

Tip #1: Include lots of fruits and vegetables

Fruits and vegetables contain many vitamins, antioxidants, and minerals that support a strong immune system and overall health.

Tip # 2: Include whole grains

Look for whole grains like whole grain bread, whole grain pasta, brown rice, popcorn, corn tortillas, quinoa, and oats. Grains provide long lasting energy, help regulate digestion, and can improve concentration throughout the day.

Tip # 3: Include lean protein

Add lean protein sources like fish, chicken, turkey, nuts, seeds, and yogurt to support muscle development, to strengthen the immune system, and to feel full and satisfied after the meal.

Here are our favorite examples of some easy ways to combine all of these nutritious foods into one healthy lunch:

Healthy School Lunches	Grains	Proteins	Fruits & Veggies
Sanwiches	Whole Grain Bread	Smoked Salmon Tuna Salad Chicken Salad Grilled Tofu Peanut Butter Hummus Turkey Cheese Ham	Spinach Avocado Lettuce Cucumber Oranges Watermelon Pears Apples Onions Mushrooms Tomatoes Peaches Cherries Cantaloupe Melon
Tacos and Wraps	Corn Torilla Whole Wheat Tortilla	Beans Turkey Chicken Tofu Ham Meat Cheese Hummus	Lettuce wraps Bell peppers Chard Snap peas Broccoli Cauliflower Squash Zucchini Grapefruit Grapes Bananas Kiwi
Salads	Whole Grain Pasta Pasta Salad Brown Rice Quinoa Salad Couscous Salad Barley Salad	Nuts Seeds Chicken Salad Tuna Salad Lentils Salad Beans Salad Tofu Salad Turkey/Ham/cheese Salad	Spaghetti Squash Pasta Salad Potatoes Salad Cilantro/Parsley/Basil Celery Chives Collard Green Beets Asparagus Rhubarb Cherry Tomatoes Brussels Sprouts Alfalfa Sprouts Snow peas Blackberries Strawberries Mango Blueberries Raspberries

Children can also choose affordable, healthy school lunches prepared and served by their school cafeteria. For example, Austin ISD has taken great strides towards serving healthier school meals that are appealing and delicious.

Be creative this school year and help you and your family enjoy a variety of nutritious foods!