Pack a Healthy Lunch with Michigan Apples
Studies have shown that establishing healthy eating habits early in life can positively impact an individual’s food choices later in life. As you start to get back into the school routine, remember that packing a healthy lunch with your child is a great opportunity to discuss the benefits of nourishing foods while encouraging healthier habits. Work with your children to plan out simple, balanced lunches and shop together for meal components. This practice will put your family in control of the foods you select and is certainly worth the effort!
Keep in mind that it’s important to set guidelines for lunch prep and make sure that all family members are on the same page to stay consistent.
Here are my key recommendations:
Pack in plenty of produce
Fruits and veggies are often missing from lunches or replaced with less healthful items like chips and cookies. Try to include around ½ cup of fruit and vegetables in each lunch box as they provide the vitamins, minerals, antioxidants, and protective plant compounds that growing bodies demand. Include mostly whole fruits like Michigan Apples, but an occasional 100% juice box is also ok. Baby carrots, mini cucumbers, sugar snap peas, grape tomatoes, or colorful pepper strips make great finger food as well. Add in a small container of a yogurt-based ranch dip if needed. Keep a variety of fruits and veggies on hand that you know your kids enjoy, and let them choose the 2 items they want each day.
Family Fun Tip: Visit a local Michigan Apple orchard and have each family member select a different kind of apple. Have a tasting to see which one is the sweetest or tartest. Kids can add their favorite Michigan Apple variety to their school lunch or use them as an ingredient in our recipes below.
Check out the most recent Michigan Apple Harvest Schedule!
Embrace the grains
Bread and cereals are good sources of fiber, carbohydrates, protein, several B vitamins, and minerals such as iron. Grains are an essential part of a healthy diet, providing nutrients and energy for a child’s normal growth and development. School children need about 5-7 servings of grain foods per day, depending on age, sex, and activity level. (One serving = 1 slice of bread, 1 cup of cereal, or ½ cup pasta/rice). Choose whole grains when possible, but remember that refined, enriched grains can also be part of a healthy, balanced diet. Check the ingredient list on refined grain products to make sure that the word “enriched” is included.
Don’t forget dairy
Don’t miss out on the nutritional benefits of dairy foods. They provide 9 essential nutrients, including a good source of high-quality protein, vitamin D, calcium, and potassium. Milk, yogurt, and cheese can be easily incorporated into fun and tasty lunch menus. If you don’t want to pack fluid milk, encourage your students to purchase it at school.
Power up with protein
Protein will help keep your child’s immune system strong and healthy, and it also plays a key role in building and repairing muscles. Protein also provides energy in the form of calories to help optimize their energy levels throughout the day. Dairy products provide a good source of protein along with eggs, lean meats, poultry, seafood, beans, nuts, and seeds.
Include a “Treat”
Who doesn’t like finding a little something extra in their lunchbox? This treat can be in the form of a better-for-you dessert or a colorful napkin. Some ideas include – a small container of trail mix with some chocolate chips, a healthier cookie, pudding made with milk, a whole grain granola bar, a few stickers, or a shiny Michigan Apple with a special note tied to the stem.
Get your school year started right with these inspiring menus and recipes featuring the healthy benefits of Michigan Apples. These dietitian-approved lunch menus include delicious, better-for-you options to help growing bodies perform at their best all day long!
Menu 1:
Michigan Apple Cheese Wraps
- Place an apple wedge and cheese slice on top of the deli turkey, and fold over the meat to wrap
- Baby Cucumbers and Grape Tomatoes
- Fruit and Nut Trail Mix
Menu 2:
- Michigan Apple Chicken Pasta Salad
- Baby Carrots
- Whole Grain Crackers
- Low-Fat Milk
Menu 3:
- Michigan Apple Nut Butter Sandwiches – Spread one side of an apple slice with nut butter, then sprinkle with chocolate chips and granola. Top with the remaining apple slice.
- Yellow Pepper Strips and Sugar Snap Peas
- Whole Grain Pretzel Twists
- Low-Fat Milk
Tip: Rub apple slices with diluted lemon juice to prevent browning.
A word about food safety and lunch boxes:
In most instances, food is stored in lunch boxes for several hours, so the lunch box needs to stay cool to ensure food is safe. Follow these guidelines:
- Choose an insulated lunch box or include a freezer pack. You can also place a small frozen water bottle inside, but place it in a zip-lock bag first.
- Follow safe food preparation methods.
- Prepare lunches the night before and store them in the refrigerator or freezer.
- Perishable foods such as dairy products, eggs, and sliced meats should be kept cool and eaten within about four hours of preparation.
