Back to School Month Recipes & Food and Snack Ideas (that adults can also use)

August is Back to School Month, and when caring for pediatric patients, every time I ask the parents whether they know what their kids eat at school, they answer they don't.

Even though it's the very beginning of August, I'm going to provide you with some healthy recipes and ideas for your kids to bring to school, and you can also use these ideas as an adult to bring healthy food to work or school yourself. This way, you have enough time to think and plan for the weeks ahead.

Eating healthy at school or work is essential for well-being, concentration, and learning and working abilities. Children who eat a variety of healthy foods meet their micronutrient needs (minerals, vitamins), and they perform better mentally, psychologically, and physically in school. Healthy and natural foods have the most micronutrient content.

Children (and adults) who meet their micronutrient needs perform better in school and work.

Here are some nutritious and delicious food and snack ideas that you can pack for school kids:

Sandwiches/Wraps:

• Whole-grain bread or tortilla wraps with lean proteins like grilled chicken, turkey, tuna, or hummus.

• Add plenty of veggies such as lettuce, tomatoes, cucumbers, and bell peppers for added nutrition.

• Use spreads like avocado or a light vinaigrette instead of high-fat dressings.

Example: tuna wrap with vegetables

Example: healthy whole grain wrap with vegetables

Example: egg, bell pepper, bean, cheese, sweet potato burrito (high protein, whole grain). You can also use a high-protein, low-carb wrap or tortilla.

Bento Box:

• Create a colorful bento box with a variety of healthy options.

• Include bite-sized portions of fruits, such as apple slices, grapes, berries, and orange segments.

• Add a serving of veggies, like carrot sticks, cherry tomatoes, and snap peas.

• Include a small portion of whole-grain crackers or pretzels.

• Add some protein with cubes of cheese, turkey slices, or edamame.

Example of a bento box for a child or adult, high protein (cottage cheese, eggs, nuts, fruits)

Pasta Salad:

• Use whole-grain pasta and add colorful veggies like cherry tomatoes, broccoli florets, and spinach.

• Include lean protein like grilled chicken or tofu.

• Toss the salad with a light dressing made with olive oil, lemon juice, and herbs.

Quinoa Bowl:

• Cook quinoa and mix it with a variety of veggies such as roasted sweet potatoes, kale, and chickpeas.

• Add a sprinkle of feta cheese or seeds (e.g., pumpkin seeds) for extra flavor and nutrition.

Soup and Crackers:

• Prepare a hearty vegetable soup for protein with lentils, beans, or quinoa.

• Pack some whole-grain crackers or bread on the side for dipping.

Yogurt Parfait:

• Layer low-fat yogurt with fresh fruits like berries, sliced kiwi, and bananas.

• Top with a sprinkle of granola or nuts for added crunch.

Rice Paper Rolls:

• Fill rice paper rolls with shredded chicken, rice noodles, cucumber, and mint leaves.

• Serve with a flavorful dipping sauce like peanut or hoisin sauce.

Rice paper rolls with protein and vegetables

Veggie Quesadilla:

• Spread black beans, diced bell peppers, onions, and a small amount of cheese between whole-grain tortillas.

• Heat in a non-stick pan until the cheese melts, then cut into slices.

Remember to keep portions appropriate for the child's age and appetite. Also, consider any potential food allergies or dietary restrictions that the kids might have when preparing their lunches. And, as much as possible, involve the kids in the decision-making process, so they are excited and happy about their healthy lunches.

Remember kids love to be part of the food preparation process. So if you're cutting vegetables or fruits for them to bring to school the next day, let them help, giving them age-appropriate tasks. If making a bento box, let them pick the fruit or vegetable they want and help prepare and organize it.

Add an ice pack to preserve the foods and snacks to ensure they stay fresh and safe to eat. If there isn't a way to reheat the food, be mindful to prepare foods that will stay cold enough with the ice packs.

I hope these ideas inspire you to bring healthy food to school and work and to help your children also eat healthily at school.

Have a great month of August!

Girlene

Registered Dietitian, Certified Diabetes Care & Education Specialist.

The study mentioned: Lam, L. F., & Lawlis, T. R. (2017). Feeding the brain – The effects of micronutrient interventions on cognitive performance among school-aged children: A systematic review of randomized controlled trials. Clinical Nutrition, 36(4), 1007-1014. https://doi.org/10.1016/j.clnu.2016.06.013