We are all starting to plan for the fall and if you’re a parent of a child going back to school that means getting the school supplies, backpacks, and new fall clothes. However, what most people don’t think about when it comes time to go back to school is how to keep their children healthy and this means planning ahead for school lunches.

We always recommend that you pack your children’s lunch so you know exactly what they are getting, but we also know children also love pizza Friday’s and waiting in line with their friends to buy the school lunch. Buying lunch every once in a while is definitely not going to be harmful, but I would recommend getting a copy of the menu ahead of time and trying to discuss some healthy options with your children so they are not as easily influenced when it’s their turn to order.

Lunch in school is definitely one of the most important meals of the day because it could be a long time before their next meal. Therefore the lunch needs to be nutritionally dense to keep them full and the best way to do this is to make sure lunch is loaded with lean protein, healthy fats, and lots of high fiber carbohydrates.   Registered Dietitian, Danielle Omar gives some reasons and examples stating, “The healthy fat (from avocado, nut butters, nuts & seeds, eggs, and hummus) and the fiber (from the whole fruits, veggies, and whole grains) are going to slow down digestion and keep them full. The lean protein is going to provide satiety…which gives the meal that “staying power” for several hours. “

Some good examples include:

• Peanut butter and banana sandwich on whole wheat bread with carrot sticks on the side
• Turkey sandwich with avocado or hummus and fruit on the side
• Whole wheat pasta salad with veggies mixed in
• Whole wheat bagel with light cream cheese and a hard-boiled egg on the side
• Fruit and yogurt parfait with granola and a hard-boiled egg on the side
• Dips like peanut butter, hummus, or light dressing with assorted whole grain crackers, vegetables, and fruit

It is also helpful to allow your kids to be as involved as possible when it comes to grocery shopping and packing lunches. The more say they have in what they want to bring the more likely they are to eat it.

These tips also work for the working adult! Packing lunches for work is much more affordable for your health and wallet.