This document provides quick and easy lunch ideas for back to school. It suggests including a variety of nutrient-rich whole foods like fresh fruits, cheese sticks, applesauce, trail mix with nuts and dried fruits, sunflower seeds, baby carrots, whole grain crackers, and 100% fruit juice. These foods provide vitamins, minerals, protein and fiber to help kids stay full and energized for the school day. The key is finding a balance by packing both convenient processed foods and healthier homemade or whole food options.

1. L U N C H
I D E A S
Q U I C K & E A S Y B A C K T O S C H O O L
Real Living Nutrition

2. It's that time of the year again!
Kids are off to school and parents are
back to stocking their pantry with
school lunch supplies

3. It's often tough for parents to look
for convenient grab and go items to
throw in lunch boxes and be sure that
their children get nutrient rich foods.

4. The supermarket stocks the shelves
with over processed foods in perfect
lunch sized containers that make life
easier
The problem is many of those foods
are high in calories, high in sugars, and
low in nutrients

5. The trick is BALANCE
Find ways to make it equally as easy to
pack your child's lunch without solely
depending on the processed items

6. Here are some
go - to lunch
box convenient
foods

7. Fresh Fruits
It's the easiest part of the lunch packing experience.
Throw in an apple, banana, easy peel mandarin, or a handful of
grapes
Have your kids pick their favorite to ensure they eat it

8. If you need a "throw in
the box" food item,
cheese sticks are
perfect
The kids like them,
they contain protein
and calcium, and they're
as easy as it gets
Cheese Sticks

9. The little prepackaged
applesauce containers are
really easy to throw in the
bag
Make sure the brand you
buy is 100% fruit with no
sugar added
Apple Sauce

10. If your school isn't a nut
free zone, trail mix is a great
addition to lunch
The nuts provide protein,
vitamins, minerals, and
healthy fats to help the kids
stay full for the remainder of
the school day.
Trail Mix

11. Perfect on the
go snack and a great option to
sneak in fruit to a child's lunch
Look for dried fruits with
little or no added sugar
Can also be added to trail mix
Dried Fruits

12. Along the same line as the trail
mix, seeds are great!
They're easy to pack, nutrient
dense, and a great finger food
most kids love
Make sure they're already shelled
so the school staff doesn't have
to deal with sunflower seed shells
all over the place
Sunflower Seeds

13. Delicious, crunchy, and easy
to throw in the bag.
Can also be paired with
hummus or low fat ranch
dressing.
Rich in beta carotene which
turns into Vitamin A
Baby Carrots

14. Can be paired with peanut
butter, cheese, etc.
Provides vitamins, minerals,
nutrients, and dietary fiber
Look for 100% whole grain on
labels
Whole Grain Crackers

15. 100 % Fruit Juice
Easy to throw in their lunch box
It contains many nutrients but lacks fiber; pair with whole fruits
Healthier alternative to soda or other sugary beverages
Make sure it's 100% fruit juice and no other added sugar

16. Keep these foods stocked so on those
days when you're running late, you can
still throw together a quick sandwich
and a few of these healthier grab and
go items

17. What are your favorite healthy
lunch foods?
We would love to hear from you
Real Living Nutrition
A Balanced Approached To Healthy Eating In The Real World