How to Build Healthy Brown Bag Lunches for Your Kids

Fueling your child for the day is one of your most important tasks as a parent. Breakfasts are fairly easy; all of your supplies and choices are on-hand. Healthy brown bag lunches can provide more of a challenge. It is your responsibility to provide your child with a nutritious lunch, which will lay the proper foundation for increased focus. And better focus results in a greater ability to study and learn. Inspired? Try these kid-friendly quick brown bag lunch suggestions to make lunchbox packing a breeze.

Quick Brown Bag Lunch #1: Pepperoni Pizza Rolls

Most kids love pizza. This simple recipe combines delicious pizza taste in portable bite-sized pieces. And it's an easy way to slip those all-important leafy green vegetables into your child's lunch.

Ingredients:
1 whole wheat or whole grain tortilla
3 tablespoons pizza sauce from a jar (avoid brands with high fructose corn sugar)
½ cup julienned baby spinach (optional)
About 10 turkey pepperoni slices (optional)
4 tablespoons shredded part-skim mozzarella

Instructions:
Place tortilla on microwave safe plate. Stir baby spinach into prepared pizza sauce and spread evenly over tortilla. Sprinkle shredded cheese on top and layer turkey pepperoni over cheese. Microwave on 50% power until the cheese begins to melt. Let the pizza cool slightly and then gently roll it. Allow pizza roll-up to cool completely. Slice it into bite-sized pieces.

Helpful hints:
Pepperoni Pizza Rolls can be made the night before. Wrap tightly in plastic wrap and refrigerate.
Add or alternate vegetables depending on your child's preference.
For an easy vegetarian option, use shredded soy cheese and a vegetarian protein product in place of the mozzarella and pepperoni.

Quick Brown Bag Lunch #2: Peanut Butter Delight

Peanut butter and jelly sandwiches are always a winner. Try these suggestions for raising the health quotient, and make this classic even more delightful by cutting it into fun shapes.

Ingredients:
2 slices of 100% whole-wheat bread
Natural peanut butter (try to avoid added hydrogenated oils and corn syrups)
100% pure fruit spread

Instructions:
Spread peanut butter on one side of bread and jelly on the other.
Cut into one large shape or several smaller shapes. Let your child make the choice(s).

Helpful hints:
If your child isn't keen on whole-wheat bread try one of the white/wheat, soft whole wheat or healthy white breads.
The sandwiches really look cool if one piece of bread is wheat and one is white/wheat.
Standard cookie cutters work well and come in a variety of fun shapes.
Look for cookie cutters in the shapes of puzzle pieces. Your child will have fun putting the PB&J puzzle together at the lunch table.

Sandwich options:
Substitute sliced bananas for the fruit spread = Peanut butter and banana sandwich
Combine 1 tablespoon cream cheese with ½ teaspoon honey and use in place of the peanut butter = Cream cheese and banana sandwich
Substitute sliced strawberries for the bananas = Cream cheese and sliced strawberry sandwich
Use almond butter and strawberries or banana slices
The possibilities are endless, let your child be your guide.

Quick Brown Bag Lunch #3: Adventure Afternoon

Occasionally something unexpected can be loads of fun. Add a bit of adventure to your child's healthy lunch. Surprise them by packing their favorite breakfast foods for a midday meal.

Ingredients:
Whole grain, kid-friendly cereal
Banana slices, berries, sliced peaches
Crushed walnuts, almonds or peanuts (optional)
Thermos of milk

Instructions:
Pack the dry cereal in a zippered sandwich bag or reusable container.
Prepare the fruit of choice and pack in another container.
Put the crushed nuts in a separate container.
Add the thermos of milk in the brown bag lunch.

Helpful hints:
Include a bowl and a spoon so your child can prepare his/her surprise meal at the lunch table.

Easy and Healthy Brown Bag Lunch Additions

Add crunchy vegetables and dip. Increase the fun-appeal by choosing colorful veggies like purple cauliflower, orange and yellow peppers.

Use a melon ball tool and make an entirely round and colorful fruit salad with a variety of melons.

Include fruits with fun dips. Apple slices and/or orange wedges are good with a side of low-fat vanilla yogurt for dipping.

For a unique twist, put fruit and/or vegetables on skewers for fun and healthy kebabs.

Combine popcorn, whole-grain unsweetened cereal, dried fruit, sunflower seeds and a handful of semisweet mini chocolate chips for a portable, nutritious trail mix.

A healthy chip and dip alternative - pack a bag of baked tortilla chips and a separate container of salsa.

Include popcorn sprinkled with grated Parmesan cheese.

Pack whole-grain crackers, sliced roast deli meat and sliced cheese for build-it-yourself lunchtime fun.

Spread peanut butter on mini rice cakes, add a banana round and top with another rice cake.

Healthy lunches are important for a kid's overall energy and well-being. Use your imagination. Unpack your child's lunchbox to analyze what is being eaten. Be a detective. In many cases their favorite lunches can be healthier with a few slight substitutions. These are some quick and fun ideas but let your child and your imagination be your guide.

Sources:
Eating Well Magazine
Disney Family Fun