Creative healthy lunch ideas for the whole family

School time means homework for everyone—the written kind for kids and the kitchen kind for parents. “If you think about it, some of our kids are out the door by 7 and not back again until dinnertime,” says Katie Sullivan Morford, MS, RD, author of the cookbook Best Lunch Box Ever. “What children eat during the school day puts a significant dent toward meeting their dietary needs, so you have to make it count.” Studies have also found that school lunches, among other factors, contribute to childhood obesity. But it’s not just a weight issue. “We need to arm them with good nutrition to sustain them throughout the day so they can thrive in everything from science to sports,” Morford says. 
 
If you don’t have time to dream up healthier alternatives to bologna, you’re not alone. “Trying to pull together a lunch with very little time on your hands is really tricky,” Morford says. “Often parents get into a rut, packing the same handful of foods over and over. This makes the task tedious for them and the lunches boring for their kids.” She says a bit of planning ahead and prep can make a big difference. “Stock the pantry with lunch box–friendly supplies, ask your kids to pitch in with the process, and get a little bit creative,” she says. “For me, bringing some fun and creativity into lunch packing has been a lifesaver. Then it doesn’t feel like such a chore.” 
 
Before you get too creative, know the nutritional best practices. “Carbohydrates from whole grains provide the quickest form of energy and are the number one fuel for our kids’ hard-working brains,” Morford says. “Protein-rich foods, such as chicken or beans, provide important nutrients and help to keep blood sugar steady so kids don’t bottom out in class. And healthful fats from, say, avocados or walnuts carry essential vitamins and can help kids feel full longer.” Morford says you want to hit them all. And of course, she stresses not leaving out the fruits and vegetables for fiber, vitamins, and minerals. It's also important to add in a calcium. “I recommend a source of calcium at lunch so that by the end of the day, kids are getting enough,” she says.
 
It’s a lot to keep in mind. But really, we all need that kind of nutritional support to get through a long day. “It just makes good sense to pack lunch for yourself while you’re at it for the kids,” Morford says. “That lunch will probably be more nutritious and certainly less expensive than what you’re likely to pick up on the go.” Try the three healthy out-of-the-lunchbox ideas (below) adapted from Best Lunch Box Ever below when you're stuck for ideas.
 
Deconstructed Caprese
Makes 1 serving. On 2 10-inch wooden skewers, alternate threading 6 cherry tomatoes, 2 large basil leaves torn in half, 4 small mozzarella balls, and 4 1-inch cubes of focaccia or another crusty bread. You can make the skewers a day ahead and store them in the fridge. Serve with a small side of olive oil and balsamic vinegar for dipping.
 
Chickpea Panini
Makes 3 servings. Mash 3/4 cup canned chickpeas slightly then add 1 grated carrot, juice of half a lemon, a tablespoon of olive oil, a few dashes of cumin, 2 ounces of goat cheese. Serve on whole-wheat baguettes with arugula. You can make the filling a day ahead and assemble the sandwiches in the morning. “It’s my favorite sandwich in the book, but also happens to be my daughter Rosie’s favorite too,” Morford says.
 
Asian Lunch-Box Slaw
Makes 2 servings. Mix together 2 cups shredded cabbage (use the pre-shredded bagged salad for convenience), 1/2 sliced medium bell pepper, 2 sliced green onions, 2 tablespoons of chopped cilantro, and 2/3 cup leftover cooked chicken, steak, pork or tofu, and 1/4 cup of peanuts.  For the dressing, divide 4 tablespoons seasoned rice vinegar, 1 teaspoon brown sugar, and 1 teaspoon soy sauce into two small containers with lids. Then shake until sugar dissolves. You can make both the dressing and salad a day ahead.
 
On the Side
Morford recommends seasonal and lunch box–friendly fruits and veggies like kiwis, Asian pears, apples, grapes, bell peppers, avocados, and blackberries. For more crunch, try crispy snap peas,baked apple chips, roasted peanuts, kale chips, whole-grain pretzels or pretzel thins, whole-grain pita chips, baked corn tortilla chips, or whole-wheat graham crackers.