Archive for September, 2017


The beginning of a new school year is the perfect time to kick-start your health! Along with keeping your own health on track, packing your child’s lunch is an important part of keeping everyone in the family eating right. While tossing a Lunchable into their lunchbox may seem like the easiest route, packing a healthy assortment of fruits, veggies, grains, and proteins will keep your kids fueled throughout the day.

Below are some nutritious ideas so you can easily pack your child’s lunch. Choose one item from each category to mix and match delicious and healthy meals:


  • Protein & Starch: Turkey on a Whole Grain Wrap
  • Fruit: Apple Slices
  • Veggie: Carrots
  • Snack: Yogurt


  • Protein & Starch: Peanut Butter and Banana Sandwich on Whole Grain Bread
  • Fruit: Clementine
  • Veggie: Snap Peas
  • Snack: String Cheese


  • Protein & Starch: Cheese Quesadilla
  • Fruit: Grapes
  • Veggie: Celery
  • Snack: Larabar


  • Protein & Starch: Hummus and Crackers
  • Fruit: Blueberries
  • Veggie: Cucumber Slices
  • Snack: Raisins


  • Protein & Starch: Tuna on Whole Grain Bread
  • Fruit: Strawberries
  • Veggie: Bell pepper slices
  • Snack: Pretzels

The beauty of this cheat sheet is that the foods in each category can be mixed. Now, making lunch is a breeze and your kids won’t get bored with the same old stuff every week!

Don’t forget about liquid fuel! Never mind those sugary drinks, water is the best thing you can put in your child’s lunch box.  This will also help to keep them focused throughout the day. Staying hydrated is important both in the gym and the classroom, fueled students make strong and focused athletes!