Plan ahead so you have nutritious food on hand and can offer two or more daily servings of fruits and veggies in your child's school lunch. Below, find several healthy options to include—all served up by Pat Morris, M.P.H., a registered dietitian and John Muir Health’s clinical nutrition manager.
| Pack This: | Not That: |
|---|---|
| Lean cold cuts rolled in whole-wheat wraps (mix in shredded veggies). An option for a spread: smashed avocado. | Bologna, salami, high-fat fillings and spreads (such as butter or mayo) on white bread |
| Egg or tuna salad with veggies on wheat English muffin. (Try to plan a couple of meatless days a week using peanut butter, hummus or refried beans for protein.) | Highly processed lunch “kits” |
| Low-fat cheese, veggies and pizza sauce on a tortilla (zapped to blend ingredients and wrapped to eat cold later) | Commercial pizza made with whole milk |
| Popcorn, whole-grain crackers, pretzels | High-fat chips, cookies, snack cakes |
| Cut-up veggies, fruit, nuts, sunflower seeds; also, low-fat yogurt with mix-ins such as trail mix, fresh fruit, cereal | High-fat desserts, candy |
| String cheese, cottage cheese | High-fat, whole-milk cheese |
| Nonfat or 1 percent milk, or water | Sodas, punch, fruit drinks, whole milk |