What are some fast and easy brown bag lunch ideas for my school aged children?

Printer-friendly version

March 11, 2010

“Gee Mom, that lunch was really great today; thanks.”

Wow, wouldn’t that be wonderful to hear when children come home from school! Here is some basic information and simple tips to create fast and easy brown bag lunches that children will enjoy.

Just the basics:

• Children are still growing and their needs for energy (calories) and other nutrients will change over time. During growth spurts or when they are more active, children need more energy (calories) than usual. As a result, they may feel hungrier and eat more during these times.
• Plan lunches using Eating Well with Canada’s Food Guide as a guide. Aim to have the lunch include at least one food from each of the four food groups.
• Use the "Cool" Lunch Guide to create healthy lunches.
• Be a role model: children who see parents eat healthy are more likely to eat healthy themselves
• Value lunches: lunch is a vital part of a child’s day; take some time to plan and make delicious, healthy lunches
• Make it a team effort: get your children involved in making lunches; right from planning the menu, grocery shopping, making the lunch and helping with clean up; generally speaking, the more involved children are in the lunch making process, the more likely they will eat and enjoy the lunch
• Practice food safety; use insulated containers to keep hot foods hot; use cold packs or frozen juice boxes to keep cold foods well chilled; thoroughly wash out lunch boxes daily. For more information check out Food safety facts on bagged & boxed lunches - Canadian Food Inspection Agency
• Advocate for healthy food choices in school cafeterias and canteens; know your school policies on the use of peanuts and other possible food allergens

Tips for packing lunches

• Keep servings small. Include peeled and cut up fruit and vegetables that are easy to eat. Cut extra veggies at supper time so kids can include them for lunches.
• Stay away from foods that are messy, get mushy, or have a strong smell.
• Make lunches the night before and store them in the fridge. Pack supper leftovers for lunch, then kitchen clean up happens only once.
• Consider packing the sandwich ingredients separately – (for example, sliced meats and cheese in a baggie; tuna or cottage cheese in a small plastic container; bread, pita, bagels wrapped separately, along with a baggie of vegetables). Set up a lunch drawer that contains all the packaging needs – insulated container, plastic containers, plastic wrap, stickers, napkins, spoons and forks.
• Have a special shelf or area in the refrigerator for lunch supplies.
• Looking for a unique lunch box? Check out different boxes that come in all shapes and sizes such as fishing tackle, sewing, craft, and utility boxes.

Quick lunch bag ideas

Hummus, pita bread wedges, raw vegetables, yogurt, 100% fruit juice

Banana muffin, boiled egg, dried apricots, milk

Picnic lunch: cut up cheese, leftover chicken or roast beef, whole grain roll, grapes, pudding

Whole grain tortilla filled with tuna salad, celery sticks, fruit canned in juice/water, chocolate milk

Leftover pasta with meat sauce, melon cubes, cheese string, water

Cold pizza, yogurt, 100% fruit juice, raisins

Resources for Consumers

Breakfast for Learning - Canadian Living Foundation

Let’s Make a Meal! -  Dietitians of Canada

Healthy Lunches to Go – Dietitians of Canada

Healthy Start for Life – A program from Dietitians of Canada for parents and child care workers designed to promote the development of healthy eating and activity patterns during the preschool years