Healthy lunch ideas to fuel kids for school success

Packing lunches for school doesn’t have to be hard. With sports and all the activities in full swing, prepping food ahead of time can make getting out the door in the morning smoother.

A well-balanced lunch has been shown to improve academic performance. Packing a lunch full of nutrients that boost energy and brain function can help young minds soak up more knowledge.

When packing lunch for your child or even yourself, make sure to include all the food groups: protein, dairy, grains, fruits and vegetables. Providing a variety of foods will give your child the nutrients needed to fuel their brain throughout the day.

Protein helps keep you full longer throughout the day. A few great protein options include sliced chicken or turkey breast, cheese cubes, mixed seeds and nuts, hummus, plain yogurt, and hard-boiled eggs.

Fruit is a great way to add a naturally sweet treat to lunches. A few options include grapes, berries, apples, bananas and oranges.

Getting kids to eat vegetables can be a challenge, but pairing them up with a dip or spread can add a unique flavor. Some great vegetable options for lunches include baby carrots, cucumbers, cherry tomatoes, celery sticks, bell peppers and salad.

Dairy is important for building strong bones. Try including milk, cheese, yogurt or cottage cheese in school lunches.

Here are a few examples of lunch ideas you could add to your weekly rotation:

—Turkey and cheese pinwheels, grapes and carrots.

—Hard-boiled eggs, pretzels, apple slices and cheese cubes.

—Peanut butter and jelly, fruit cup, string cheese, and cucumbers.

Here are a few quick tips to help encourage healthy eating:

—Involve your children: let kids pick their fruits or vegetables for the week.

—Mix it up: rotate lunch options as the weeks go on.

—Keep it simple: try slicing up fruits and veggies ahead of time to make mornings easier.

Try out this easy recipe from celebrateyourplate.org:

1 apple, cored and chopped

1 cup vanilla low-fat yogurt

1 teaspoon ground cinnamon

1/4 cup granola with dried fruit and nuts

Before you begin, wash your hands, surfaces, fruit and utensils. Mix together yogurt and cinnamon in a medium bowl. Add apples and stir to coat. Divide apple mixture into 2 bowls and top with granola.

Kaitlynn Henninge is a family and consumer sciences educator at OSU Extension Wayne County. She can be reached at 330-264-8722 or Henninge.5@osu.edu.