Pepperoni pizza. Macaroni and cheese. Chicken fingers. If your school cafeteria looked anything like mine, these were probably staples of the lunch menu. Many elementary and high schools deserve praise for their efforts to incorporate healthier options into the school day but there is still a long way to go. One way to ensure you and your child know what’s in their food is to pack a lunch for them (if they are young) or have them pack their own lunch (if they are older).
Even though most of the following tips refer to school lunches, they can also be applicable to adults who are tired of fast food or vending options at work and would like to save money and eat healthier. Packing a lunch is also helpful (or even critical) for those who have food allergies or need to follow specific diets.
First, and maybe most importantly, be honest with yourself and your children. What foods do you like to eat? If you only buy foods you think you “should” because they’re “healthy,” that’s a sure way to find lunches that end up in the garbage can. Here’s an example of a food list you and your family can use to mark down what foods everyone likes. Adapt it to your eating preferences, add some new healthy stuff, note what foods certain family members like and then the confusion of what to pack will be lessened. And the old saying “monkey see, monkey do” still applies. If you’re demanding that other family members eat healthy while you’re filling up on junk food, don’t expect a lot of cooperation.
While shopping for groceries, it’s also important to think about how to transport your lunch. Reusable and insulated lunchboxes, drink containers, napkins and silverware are more popular than ever with those interested in reducing waste. One of my favorite finds at the local co-op was called “Laptop Lunches,” a bento box style product with interchangeable containers and stainless silverware you can wash and reuse on a daily basis. You can also find insulated lunch boxes, thermoses or those “blue ice” refreezable gel packs at any Target. While bags are cheap and easy, the food will tend to get abused in them, making lunch less appealing. In the end, the price you spend on reusable lunch containers will more than pay for itself with the savings from not having to constantly buy paper and plastic goods. 
Whether you’re packing food for someone who is five or fifty, lunches have to look appealing or they won’t get eaten. (I didn’t try guacamole for the longest time because, really, it’s not the most visually attractive food in the world.) If someone in your family has a favorite “junk food,” see if you can engage them in finding a healthier alternative that maintains the spirit of the original (think about granola or granola bars instead of rice crispy treats). Perhaps you could begin the changeover process by alternating the two?
If this seems overwhelming, start small. Incorporating one change each week can go a long way on the road to health. And it just works better than trying to revamp your entire diet and giving up after a month! I’d suggest starting with the sample food list- after all, how are you supposed to start packing a healthy lunch if you don’t know what to buy?
As much as some might hate to admit it, it really does help to prepare and assemble your lunch the night before. Proper planning is essential if eating healthier is your goal. This way you can get kids involved in the lunch making process. I can hear people shouting, “But I don’t have time to prepare my lunch the night before!” A couple of useful tricks I’ve found, are to cook up batches of “staple foods” on the weekend or take leftovers for lunch the next day. Wild rice and steel cut oatmeal are my personal favorites and both last all week in the refrigerator. If you only have a limited amount of time to eat lunch (the days of the long, leisurely afternoon break are over for most of us), it helps to cut up and portion foods ahead of time. One fun tip- sprinkling lemon juice on fruits helps prevent browning and doesn’t affect the taste.
Also, consider other ways in which you might save time and dollars. I used to be your average American who had 70+ cable channels, most of which I never watched. Last fall, I transitioned to the basic cable package, which provides great reception and a few cable channels but costs about $60 less each month than the standard package. The time I diverted from TV to cooking at home has been well spent. Love to watch movies? Visit your local library- I live in St. Louis Park and Hennepin County libraries have a wonderful selection of free DVDs just waiting to be checked out!
Lastly, be grateful and don’t demand perfection. We’re lucky to live in a country with such easy access to a variety of nutritious options every day. By teaching kids about grocery shopping and meal preparation at a young age, you’re providing them with an essential life skill that will give them confidence to fend for themselves once they’ve “flown the coop.” Here’s to a healthy school year!
Cover photo of Kadin's school lunch courtesy of Lawrence Black. Kadin had leftover pasta and sauce with some leftover roasted chicken added. He also had a delicious side of applesauce. Also pictured: Nissan brand hot/cold thermos, Mimi the Sardine lunch bag, cloth napkin and canning jar.
Sarah Johnson is a local food enthusiast and volunteer for the Minneapolis-Tours Sister City Association, where she blogs about Slow Food, French cuisine and other topics. To learn more about this group, please visit their website.
