Lunchbox Makeover

School is starting and everyone is excited for a wonderful year ahead! Your kids may be concerned about how much homework they will have, the team they are trying out for or who has the coolest backpack, but what you should focus on is what your little ones are eating during the day.

Children are at school 5-10 hours a day depending on their schedule. Be sure to pack up a variety of nutritious foods for them so they can stay focused during their day, energized for sports and activities and healthy for the future.

Remember, it takes a child 20 times of tasting a food before they decide if they like it or not. Do not give up! Continue to serve your child healthy, balanced meals and over time they will likely eat what you provide. A parent has to stay consistent with their message. If nutrition is important to them then the lunchbox must reflect this.

In order for the meal to be balanced there must be a protein, whole grain, fruit, vegetable and healthy fats present. Continue to serve balanced meals and let the child decide how much or whether they are going to eat.

Use Caloricious.com to search different products that will give your childs lunchbox an upgrade. Take advantage of the search bar to find whole grain and organic products, to eliminate products with key allergens and accommodate your familys special dietary needs. Explore different options and find what healthy foods you want to incorporate into your familys diet. Check out the list of snacks to find what meets your needs and learn more about what really is in your favorite foods. Shop smart this school year!

Here are some ideas of all the different food components that can be a part of the lunchbox. Enjoy!

Entrees - 1 (protein/whole grain and healthy fats)

• Kidney Bean and Garbanzo bean salad
• Lentil salad
• Beans and Rice with tortilla and guacamole on the side
• Leftover protein from dinner mixed with goat cheese and bell pepper and lettuce in a whole wheat pita
• Tuna salad with apple slices and whole wheat crackers
• Turkey and cheese rolls
• Whole wheat pasta with olives, feta, cherry tomatoes, pine nuts and leftover protein from dinner
• Peanut/almond/soy butter and 100% fruit spread on whole grain bread
• Quinoa and edamame salad
• Soy/turkey hot dogs with mustard/ketchup and pickles

• Healthy Fats mixed with fruit or veggie:
• Homemade trail mix of mixed nuts and dried fruit
• Hummus with whole grain crackers
• Fruit and yogurt
• Fruit and cottage cheese
• Ants on a log-celery, nut butter and raisins

• Vegetables
• Tomatoes, Snap peas, broccoli bites with balsamic or low fat ranch dressing dip
• Carrots and celery sticks
• Cucumber and bell peppers with ranch dressing
• Green beans with soy sauce

• Homemade slaw
• green and red cabbage cut and mixed with a vinaigrette dressing
• Grapes
• Berries
• Apple or pear wedges
• Peeled orange or grapefruit
• Plum, Peach or nectarine

• Calcium:
• Milk
• Sweetened soy milk
• Low fat cheese
• Yogurt

• Snacks - look for no trans fats or processed ingredients:
• Whole grain chips
• Whole grain crackers
• Cookies with whole grain flour

• Tips for smart snacking:
• Put snacks in a small portion to control intake
• Avoid trans fats and processed ingredients
• Avoid Foods of Minimal Nutritional Value (FMNV) such as jelly beans, gums, hard candies as they are not providing any nutrition benefit

Healthy Treats for Summer