Pack This, Not That

Pick This, Not That

Ready for the new school year?   

Plan ahead so you have nutritious food on hand and can offer two or more daily servings of fruits and veggies in your child's school lunch. Below, find several healthy options to include—all served up by Pat Morris, M.P.H., a registered dietitian and John Muir Health’s clinical nutrition manager.

Pack This: Not That:
Lean cold cuts rolled in whole-wheat wraps (mix in shredded veggies). An option for a spread: smashed avocado. Bologna, salami, high-fat fillings and spreads (such as butter or mayo) on white bread
Egg or tuna salad with veggies on wheat English muffin. (Try to plan a couple of meatless days a week using peanut butter, hummus or refried beans for protein.) Highly processed lunch “kits”
Low-fat cheese, veggies and pizza sauce on a tortilla (zapped to blend ingredients and wrapped to eat cold later) Commercial pizza made with whole milk
Popcorn, whole-grain crackers, pretzels High-fat chips, cookies, snack cakes
Cut-up veggies, fruit, nuts, sunflower seeds; also, low-fat yogurt with mix-ins such as trail mix, fresh fruit, cereal High-fat desserts, candy
String cheese, cottage cheese High-fat, whole-milk cheese
Nonfat or 1 percent milk, or water Sodas, punch, fruit drinks, whole milk