The bell is ringing and that means it is “Back to School” time. Rethinking the lunch routine is a good way to get your students on the healthy eating track. The new trend in school lunch box packing actually involves lots of boxes — little, individual boxes — all inside what is called a bento box.
These are streaming from a traditional Japanese way of sending out meals which divides the food items in separate compartments. The food is kept separate from each other, thus making it safer and aiding in retaining flavor.
There are many bento boxes on the market, or you can make your own using airtight containers. By the way, these are not just for school lunches. They are great for office lunches as well.
Remember these things if choosing or building your own bento lunch box:
Use containers as leak-proof as possible
For any container you use, do a leak-test by filling it with water and shaking it around a bit. If any moisture leaks out easily, you probably want to try another box.
Use containers easy to wash and maintain
Many bento boxes are not dishwasher safe, so check the label of whatever product you choose to know if hand washing is necessary.
Check container for microwave safety if you intend to nuke it
If you have access to a microwave oven at work, make sure the container is microwave safe. Many bento boxes are not, as traditionally they were created to eat food at room temperature.
Choose the right size container for your dietary needs
This is especially important if you are watching your calories to any extent. Also, for yourself and your children, keep food guidelines in mind.
USDA recommends two-thirds cup fruits, 1 1/8 cups veggies, three-fourths cup proteins, 1 1/2 cups grains and one-eighth cup calcium.
There are hundreds of resources with loads of great lunch menus created in compartments, often turning your lunch creation into playful characters. Here are a few easy ones that are adult- and kid-approved.
Fun Finger Food
String cheese
6 or 8 whole grain or whole wheat crackers
1 cup broccoli and cauliflower, maybe with a small container of fat free Ranch Dressing
1/2 cup blueberries
Slice of sweet bread, such as banana bread
Bagel Peanut Butter and Jelly
Peanut butter and jelly on a whole wheat mini-bagel
3/4 cup cherry or grape tomatoes, with small amount of dressing
1/2 cup pineapple chunks (no sugar added, fresh is best)
4 mini-oatmeal cookies
Leftover Pizza Party
Cut up slices of veggie pizza
3/4 cup sliced cucumbers
1/2 cup popcorn
1/2 cup purple or white grapes
Pita and Protein
2 whole wheat mini-pita pockets, filled with grilled chicken strips and veggies, such as carrots and bell peppers
3/4 cup low fat or Greek vanilla yogurt with sliced strawberries
1/2 cup sugar snap peas
8 animal crackers
Mix and match from each of these category ideas for a wide variety of lunches all week:
Fruits
apples slices or chunks (dip in pineapple or lemon juice to prevent browning)
berries — strawberries, blueberries, raspberries
cherries
grapes
bananas
melon chunks — watermelon, honeydew or cantaloupe
dried fruit — raisins, dried cranberries, dried apples, banana chips, etc.
canned peaches or pears — drain and rinse with water to remove excess sugar
applesauce
pineapple chunks
orange or clementine wedges
Veggies
carrot sticks
red, green or yellow bell pepper strips
cucumber slices
celery sticks
grape tomatoes
steamed green beans
broccoli and cauliflower spears
edamame
Proteins
leftover meat from dinner cut into chunks — you can send almost anything: roast chicken, pork roast, chicken legs and taco filling are just a few
chicken or turkey sausage made with barbecue sauce or catsup for dipping
deli meats — turkey, ham, salami
beans
peanut butter “sandwiches” made with crackers or graham crackers
quesadillas
mini-burritos
mini-pizzas — top mini-pitas with sauce, cheese and turkey pepperoni
hard boiled eggs
Carbs/Tummy-fillers
whole grain crackers
pretzel sticks
mini-muffins
goldfish crackers, cheddar bunnies or other snack crackers
pretzel thins
bagel chips
mini-rice cakes or rice crackers
leftover pasta — toss with some chopped veggies and vinaigrette or a little olive oil, garlic salt and parmesan
granola bars
banana bread, zucchini bread, or other quick breads
cereal bars
dry cereal
mini-bagels
pita bread — best to toast these so they don’t get soggy; mini-pitas are fun or you can cut a big one into wedges
Dairy
yogurt
cheese cubes
cheese slices
cottage cheese
string cheese, Laughing Cow, Babybel or other small single-serving cheeses
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.