'There is no way around the drudgery of making lunch," Emma Waverman, a mother of two, says. Her goal is to make the process a no-brainer by stocking her pantry with grab-and-go items. Here are Waverman's must-have basics, with commentary by nutritional counsellor Leslie Beck.
For Beck, a balanced lunch is one that provides carbohydrates, protein, healthy fat and fluid. "These help sustain a kids' energy levels so they have the fuel they need to concentrate in the classroom and be active in gym class and sports," she explains.
Pick a carbohydrate: "Carbohydrates don't always have to come from sandwich bread or wraps. Crackers, pasta, noodle soups, homemade muffins, fruit provide carbs, too. Make sure school lunches include fruit and bite-sized veggies (e.g. cherry tomatoes, baby carrots, red pepper strips, cucumber coins)."
From the pantry
Noodles, crackers, mini pitas, rice cakes. Also consider: Egg noodles (for soup), macaroni and cheese, instant ramen.
From the fridge
Pre-cut carrots, celery, peppers in a bowl of water, grapes, cherry tomatoes.
From the freezer
Bagels (pre-sliced), mini pizzas, perogies, bread (sliced or baguette). Also consider: wontons (for soup).
Pick a protein: "Protein options include turkey, chicken strips, hard-boiled eggs, tuna, cheese, edamame, roasted chickpeas and Greek yogurt."
From the pantry
Sunflower seeds, dried fruit, dates, chocolate chips for homemade nut-free trail mix; beef jerky, roasted chickpeas (homemade or purchased).
From the fridge or freezer
Cheese/cheese sticks, cold cuts, cream cheese, edamame. Also consider: pepperoni sticks.
Pick a healthy fat: "Including some fat with lunch helps satiate kids; sunflower seeds in a homemade trail mix, and guacamole for veggie chips all count."
From the pantry
Chicken stock, dips (hummous, ranch).
Pick a snack: "Resist the urge to pack a sugary treat every day; save it for once a week."
Popcorn, pretzels, seaweed, cookies. Also consider: cereal.
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