Special Topics: Nutrition

Juicy Bites

Jessica Kovarik, RD, LD, Extension Associate, Human Environmental Sciences, University of Missouri Extension

Gotta pack a brown bag lunch? Then make sure you’re packing a healthy lunch for you and your family. A healthy lunch includes foods you like, from at least three food groups.

To help ensure your child is eating what he or she takes for lunch, ask your child to help plan what goes into his or her lunch. In addition, cut up items such as apples so they are easier to eat during short lunch periods. Dips and foods with texture are also kid-approved.

Use an insulated lunch sack to help keep foods cool before lunch. Cold packs and frozen food items can also help keep food safe to eat and will thaw by lunch time.

If you’re looking for new ideas, try these below for the whole family.

• Bagels and cream cheese, baby carrots, fruit leather, oatmeal cookie, milk
• Leftover pasta salad, peeled orange segments, brownie, milk
• String cheese, pretzels, apple, oatmeal-raisin cookie, 100% fruit juice
• Meat sandwich with lettuce and tomato, grapes, chocolate pudding, milk
• Leftover pizza, cherry tomatoes, raisins in individual-sized box, 100% fruit juice
• Sliced ham, soft bread sticks, zucchini sticks with ranch dressing, Rice Krispies cookie, milk
• Whole grain crackers with cheese, fruit and vegetable skewers, oatmeal-raisin cookies, 100% fruit juice
• Vegetable soup in a thermos, crackers with peanut butter, sliced peaches, milk