7
ways to keep
lunch safe
to eat
5. Prep ahead. Make as much of the lunch the night
before e.g. cutting up fruit and vegetables, putting whole
grain crackers in a small container.
6. Love your leftovers. Cook extra dinner and pack for
the next day’s lunch. Or transform leftovers e.g. add whole
grain pasta to chili, create a stir fry wrap, or make a butter
chicken pizza.
7. Pre-empt soggy sandwiches and mushy fruit. Use
frozen bread, which will thaw out by lunch time. And use a
small amount of mayo or hummus to mix with your filling.
8. Troubleshoot issues. If food comes home, find out
why (too little time, container was hard to open, sandwich
was too soggy) and solve the issue together.
9. Put your kids to work. Helping to assemble their own
lunch (with some help) gives kids a sense of responsibility,
ownership and valuable life skill. Over time, they will learn
to pack their own lunches (bonus!).
10. Get the right gear. Reusable containers, insulated
lunch bags, small ice packs, hand sanitizer are must-haves.
Keep separate cutlery for school lunches.
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Mix ‘n match
lunch ideas
Fruits and vegetables: pepper slices,
steamed broccoli and cauliflower florets,
carrot and celery sticks, cherry tomatoes,
radishes, baby corn, vegetable soup, apple,
peach, plums, pears, kiwi, pineapple,
cantaloupe chunks, fruit cup packed in water
or juice, berries (fresh or frozen), pineapple.
Whole grains: dinner roll, pita, tortilla,
naan, chapatti, English muffin, cereal,
crackers, couscous, homemade muffins,
brown rice, oatmeal, barley.
Protein foods: hard-boiled eggs*, cheese
cubes, yogurt, milk, soy milk, edamame,
cooked pieces of cold meat (chicken, beef,
ham), chili, baked beans, dal, hummus,
lentils, chickpeas, tuna, salmon, cheese
tortellini, marinated tofu.
*hardboiled eggs kept in their shells will stay fresh for a week
If you’re looking for ways to make packing lunches with your child
easier and healthier, get trusted advice from Registered Dietitian
Carol Harrison at www.yummylunchclub.ca