By Kelly Cardamone, MS, RDN, LDN, CDCES, CDN, IFNCP

Back to school means busy schedules and the need for convenient, healthy, and satisfying lunch ideas. Fortunately, with a little planning, eating healthy can be simple and quick, without sacrificing nutrition.

When we eat healthier, we feel better.

A well-balanced lunch sets the tone for the rest of the day and helps beat that midday slump. Ensuring a good balance of complex carbohydrates, protein, and healthy fats will leave you feeling satisfied and give you the energy you need.

Keep the following in mind before you pack:

Are there any allergy policies for the kids prohibiting tree nuts or peanuts? What foods are they likely to eat? For field trips, peanut butter or sun butter with jelly are best for brown bag lunches. For your lunch, consider whether your office has refrigeration, a microwave, or a toaster.

Consider the following lunchbox basics:

  • Besides lean meats, other healthy protein options include hard-boiled eggs, tuna, Greek or regular yogurt, nut butters, nuts and seeds, cheese, edamame, meat alternatives like seitan and tempeh, and veggie burgers.
  • Vegetables are nutritious and packed with vitamins, minerals, and fiber. Add celery or tomatoes to your chicken salad, and fill your wrap with spinach and sprouts. Try including roasted cauliflower, fennel, Brussels sprouts, sweet potatoes, or broccoli in your salad, grains, or sandwich. Brined raw vegetables with dip are tasty, but limit the dip to two tablespoons, since they can be high in calories.
  • Fruits are a great way to satisfy your sweet tooth. Fruits and vegetables also help meet 20 percent of your hydration needs. Try adding something different and fun, like star fruit, papaya, mango, dragon fruit, or Asian pears, for variety.
  • Add whole-grain crackers, wraps, or bread for a healthier carbohydrate choice. Quinoa, barley, brown or wild rice, and farro are excellent sources of healthy complex carbohydrates. When reading food labels, aim for three grams of fiber or more per serving.
  • Fats are essential and help keep you full. Try using olive oil mayonnaise on your sandwich or dipping vegetables in hummus or guacamole. Avocado is excellent in wraps, salads, or spread on whole-grain crackers. Nuts and seeds are not only good sources of protein but also provide healthy fats.
  • Treat yourself to a small piece of dark chocolate, cocoa-dusted almonds, or a whole-grain cookie once or twice a week. However, these should not become a daily necessity to feel satisfying.
  • Don’t forget to bring water. Flavor it with cucumbers and mint; lemons, limes, or oranges; or even apples and cinnamon to add variety.
  • Have fun, enjoy the planning, and involve the entire family in shopping and preparation.

Kelly Cardamone is a Registered Dietitian and Certified Nutritionist at General Physician, PC, located at 1091 Main Street, Suite 301, Buffalo, NY 14209. To schedule an appointment, call 716-748-4000. Learn more at www.gppconline.com.