What's for Lunch?

Tips for bag luches

Look forward to lunch!

• Pack variety and good nutrition into your lunch bag, by combining choices from each of the four food groups.
• Take it hot!  Or take it cold!  You can use thermos containers for hot soups, casseroles, or cold salads.  If a sandwich is your standby, make it a “daily special” by choosing a variety of breads and fillings.
• Sandwiches with meat, cheese, fish or poultry can be made ahead of time and frozen, for safety and convenience.
• Plan ahead.  Think of lunch when making dinners – make extra casseroles or lasagna.  Refrigerate and use for lunches within 1 or 2 days.  Or you can freeze it in small portions to use later.
• If you are packing lunches for children, involve them in lunch activities.  Have them help with the planning, shopping and packing.  Use your children’s ideas too.

Vegetables and Fruit

• tomato, cucumber, grated carrots, or lettuce in a sandwich
• homemade vegetable soup in a thermos
• mini carrots or snap peas 
• grated carrots and raisin salad
• fresh or frozen juices.
• dried fruit
•  fresh, frozen or canned fruit
• cherry tomatoes
• celery sticks and cucumber slice

Grain Products

• muffins, loaves • biscuits, scones
• crackers • naan breads
• breadsticks
• pita bread
• dry cereal
• soft pretzels
• whole grain breads bagels and buns
• cereal bars
• tortilla chips
• whole grain flour tortillas • leftover noodles, spaghetti, ravioli, or rice casserole in a thermos
• foccacia bread
• pretzels, popcorn
• onion or cheese buns 

Milk and Alternatives

• milk or chocolate milk in a thermos or tetra-pack box
• hot soups made with milk
• yogurt – add fruit or use as a dip for vegetables
• cheese slices or cubes

Meat and Alternatives

• meat, fish, poultry or egg fillings in a sandwich
• chicken leg, fish sticks, boiled egg, sausage slices or tofu
• chili, stew, meatballs, lentil soup or baked beans
• hummus, nuts and seeds

Although nuts and peanut butter are great food choices, try not to include them in your child’s lunch as there may be others who are allergic to these foods.

Food allergies are fairly common!  Check with your child care setting or school and be careful when packing your child’s lunch.

Menu Ideas

Lunch should include a choice from each of the four food groups.  How much is eaten will depend on a person’s age, appetite and activity level. Try using some of these lunches:

• Cream of mushroom soup made with milk in a thermos, whole wheat roll, chicken fingers and an apple
• Oatmeal or bran muffin, cheddar cheese cubes, celery sticks and tomato or V8® juice
• Baked beans, cracked wheat bread, milk and grapes
• Submarine sandwich with meat, cheese, lettuce and tomato slices, and milk
• Cold pizza, melon balls and milk
• Tuna salad on whole wheat bread, orange, oatmeal cookie and yogurt
• Kabobs of meat, cheese and cherry tomatoes, with onion bun and milk
• Potato salad or pineapple coleslaw, ham slice on rye bread and milk
• Egg salad with sliced cucumber and shredded lettuce in pita bread pockets, pudding and grape juice
• Hummus and whole wheat pita wedges, fresh veggies, yogurt and juice
• Whole wheat flour tortilla rolled with ham and cheese, banana and milk
• Beef stew in a thermos, whole wheat biscuit, canned fruit cocktail and milk
• Chicken or shrimp stir-fry, brown rice, flavored yogurt and apple juice

Packing Lunches

• Use thermos containers for hot or cold foods.  For hot dishes, such as chili, soup or stew, rinse the thermos with hot water, add piping hot food and close tightly.  Cold foods, such as milk puddings and potato salad, should be well chilled before placing in the thermos.
• Frozen containers of milk or juice help chill sandwiches and will thaw to drink at lunch time.  A freezer pack, the size of a juice box can also be used to keep items cold in the lunch box.
• When preparing foods for lunches, work on a clean surface with clean utensils.  Refrigerate the lunch if possible.
• Keep lunch supplies together in a convenient spot.
• Wash and peel enough vegetables for several days.  Wrap in a damp paper towel, close tightly in a plastic bag and refrigerate.
• For freshness, wrap tomato or cucumber slices and lettuce separately.  Add them to the sandwich just before eating.
• Bored?  Add variety with casseroles, salad, veggies with dip or kabobs.  Keep 2 or 3 kinds of breads, rolls, or muffins on hand if you have enough freezer space. Have a different bread everyday.  Cut children’s sandwiches in triangles or strips for a change.
• Extra specials for children: Colorful straws or a cartoon face on a napkin brings a smile to a young child. 
• Sweet or sticky foods at lunch can lead to tooth decay.  Have your child brush their teeth after lunch.

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)