This post is sponsored by Strong4Life. All opinions expressed here are my own.
Expert Advice: Busy Mom Tips for Packing a Healthy Lunch
Last week my family visited a pumpkin patch, the aquarium, made it out to Chess Club, and our weekly play day on the Atlanta BeltLine. If you hadn’t noticed…….we’re a very busy family! As we’re out and about, and on the go, most days I pack a lunch for myself and the kids. With my sons food sensitives and epilepsy, it’s not always easy to find foods that he can eat while we’re out that won’t trigger a seizure. If you haven’t had a chance to read about my sons epilepsy, last year was very difficult for my family in pinpointing his seizure triggers and what to avoid. For a few months we tried out the Ketogenic Diet with the help of the Keto Clinic over at Children’s Healthcare of Atlanta. While Keto wasn’t the best fit for him, it did help us to remove certain foods from his diet that can cause him problems. I’m happy to say that now my son is seizure free, healthy, and happy!
Recently we had the opportunity to meet up at Kroger and go on a grocery shopping trip with Children’s Healthcare of Atlanta Strong4Life’s Registered Dietitian and food expert, Katherine Shary to get some tips on how to pack a healthy lunch for my family that is always on the go! I decided to bring the children along on this grocery shopping trip so that they could ask any questions they had about healthy eating, as well as learn how important it is to make good food choices. Did you know that eating habits are formed in children by age 3 and can follow them through adolescence into adulthood? That’s why it’s so important to establish a strong foundation and preference for healthy eating early on.
Healthy on-the-go Lunch Tips for Busy Moms:
Add a mix of fruits and veggies – While grocery shopping for lunch, I like to grab easy to pack and eat fruits and vegetables like berries and carrots. Ask your children what their favorites are and mix things up!
Be aware of hidden sugars in juice & foods – Due to my sons food sensitivities, I’m a perpetual label reader while grocery shopping. I’m not only looking for chemical additives, but I’m also looking at the sugar content a product contains. Be aware of high sugar content in pre-made smoothies and pre-packaged juices and juice drinks while shopping. Kids have a strong preference for sweet flavor. If they are introduced to added sugars as an infant or toddler, it encourages this sweet tooth. That’s why the American Heart Association last year (2016) issued their first-ever recommendations for limiting added sugar in the diets of children under two and juice should not be introduced to kids younger than one. I choose juice drinks that are watered down, like the Honest brand, and my family knows it’s a special treat. Fruit infused water is always a great alternative to juice, or if you have time you can make your own smoothies.
Make Mini-Meals – Skip the pre-packaged lunches you see in the store and make your own! While shopping we picked up all of the items we need to create a mini grab and go lunch. Lunch meat, crackers, carrots, berries, nuts, and string cheese. Pack it all up in a plastic container the night before, and grab it out of the fridge when ready!
One of my son’s seizure triggers is wheat and gluten, so I’ve removed these from his diet, but he still needs a source of healthy carbs. Katherine provided me with this great list of alternatives:
Healthy carbohydrates that do not contain gluten:
Butternut squash
Acorn squash
Corn
Any type of potato
All fruits and berries
Legumes (beans, lentils, peas)
Rice, buckwheat, millet
Gluten Free Oatmeal
*Even vegetables have a small amount of carbohydrates, but the above foods listed have the same amount of carbohydrates per serving as a slice of bread.
Katherine also gave me this fun homemade tortilla recipe to try out below! You can get your little ones involved in making their own food. I’ve found that when my children are involved in the shopping and cooking process, they are more likely to eat a wide variety of healthy foods.
- 3 cups flour
- 1 tsp baking powder
- 1 tsp salt
- 1/3 cup oil
- 1 cup warm water
- **Flour can be substituted with an all purpose gluten free flour if necessary
- In a large bowl combine flour, salt and baking powder.
- Stir in water and oil.
- Turn onto a floured surface; knead 10-12 times, adding a little flour or water if needed to achieve a smooth dough.
- Divide into 16 fairly equal portions and cover with a clean kitchen towel and allow to rest for 15 minutes.
- After rest period, heat a large pan over medium-high heat.
- Roll each dough piece into a rough circle, about 6-7 inches in diameter, keep work surface and rolling pin lightly floured.
- When pan is very hot, place one dough circle into pan and allow to cook about 1 minute or until bottom surface has a few pale brown spots.
- The uncooked surface will begin to show a few little bubbles.
- If tortilla is browning too fast, reduce heat a bit. If it’s taking longer than a minute to see a few pale golden brown spots on underside of tortillas, increase heat a bit.
- Remove from pan with tongs and stack in a covered container or zippered bag till all tortillas are cooked. This will keep them soft and pliable.
- Store in an airtight container or plastic zippered bag at room temperature for 24 hours. Refrigerate for up to 1 week, stored in a zippered bag. Or freeze indefinitely. To freeze, separate tortillas with parchment paper or waxed paper and place in a zippered bag before placing in freezer.
Are you ready to head out to the grocery store to shop for some healthy on the go lunch box items?! I’m excited to be hosting a giveaway for one of my readers to win a $50 Kroger Gift Card!! Simply enter below.
**Winner will be notified by email. Giveaway ends on Monday November 13th.**
Being a parent can get tough! Be sure to check out Strong4Life.com for help & support. Strong4Life offers busy parents like you and me age specific tips on parenting, food, and facts & advice from the experts at Children’s Healthcare of Atlanta. It’s such a useful resource!
53 comments
Jenny Q.
November 1, 2017 at 9:23 amI am lucky that my son isn’t a picky eater, he love almost everything for lunch. I usually give him anything from leftovers from the dinner the night before, homemade soup, sandwiches with cut up veggies on the side, pretty much anything!
Kayley
November 1, 2017 at 11:02 amCarrots are a great healthy snack to include in school lunches!
LaShawn
November 1, 2017 at 11:08 ambecause of Pookah’s allergies, I am always looking ofr healthy creative lunch ideas! I make him mini meals all the time. It’s so easy when you are busy!
Jeffrey
November 1, 2017 at 3:06 pmBoth my boys like taking fruit with them everyday. Their favorite is bananas, but they also take apples and grapes.
Jessica Gipson
November 1, 2017 at 3:37 pmMy daughter loves broccoli, it’s her favorite.
Mary Cloud
November 1, 2017 at 11:03 pmMy kids love Apples and Grapes with a Turkey Sandwich
amy stonger
November 2, 2017 at 8:26 ammy daughter loves grapes in her lunch.
Elena
November 2, 2017 at 2:44 pmMy son loves broccoli salad for lunch
Julie Wood
November 2, 2017 at 3:20 pmMy daughter loves carrots, brussel sprouts and broccoli!
heather
November 2, 2017 at 3:33 pmThe kids love apples in their lunchboxes.
Jessica To
November 2, 2017 at 7:40 pmMy son likes blueberries and cheese cubes.
Sarah Hall
November 2, 2017 at 7:44 pmBaby carrots and grapes are always welcomed by my boy.
Elle
November 2, 2017 at 8:29 pmGrapes are his favorite.
Mita
November 2, 2017 at 10:20 pmBaby carrots, broccoli salad for lunch
Tabathia B
November 3, 2017 at 9:53 ambagels with cream cheese and seedless green grapes
Chrissy
November 3, 2017 at 12:17 pmMy daughter’s favorite healthy lunch food and possibly favorite food in general is grapes. She would eat only those if I’d let her
Lauren
November 4, 2017 at 9:55 amMy kids like applesauce in their lunchbox.
Susan Christy
November 4, 2017 at 7:11 pmGrapes are the best!
Patricia Crowley
November 4, 2017 at 11:54 pmThey like grapes and strawberries!
Bridgett
November 5, 2017 at 4:36 pmMy kids just love apples and peaches and plums for a healthy snack.
Natalie
November 5, 2017 at 6:43 pmMy niece’s favorite healthy lunch food is sliced apples!
Ken C
November 6, 2017 at 8:29 amYogurt is my girls fave
Will G
November 7, 2017 at 5:19 pmApples.
Steve Weber
November 7, 2017 at 6:16 pmFruit Snacks.
Rachel
November 7, 2017 at 8:56 pmShe really likes yogurt and apples.
Tiffany Banks
November 7, 2017 at 9:21 pmMy kids love salad & applesauce!
Sarah Hayes
November 8, 2017 at 1:27 pmMy daughter loves a simple taco salad
James Robert
November 8, 2017 at 2:00 pmMy daughters like cheese with celery
Susan Smith
November 8, 2017 at 4:19 pmMy daughter loves apples and carrots.
Katie Bellamy
November 8, 2017 at 10:28 pmMy kids love fruit & cheese!
Pat
November 9, 2017 at 12:40 pmMy children like grapes
Julie Waldron
November 9, 2017 at 4:53 pmThey like carrots.
Anna Pry
November 9, 2017 at 5:28 pmroasted broccoli
Dana Rodriguez
November 9, 2017 at 6:26 pmFruits and carrots!
Karla R.
November 10, 2017 at 1:25 amThey love eating fruit like grapes and apples.
Kayte CookWatts
November 11, 2017 at 6:40 pmAvocado in any form! He loves dipping celery and carrots into guacamole.
Gina R
November 12, 2017 at 9:28 amMy daughter loves carrots with hummus!
sarah mayer
November 12, 2017 at 9:40 amcarrots and dip.
Sam
November 12, 2017 at 10:52 amMy son is picky. :/ He gets a vitamin a day of course but I still encourage fruits and vegetables such as apples (if they are cut up right), Strawberries, bananas and others as long as they arent to hard or can be cut up right.
He has had baby teeth problems. :/
Erin M
November 12, 2017 at 10:57 amMy child loves frozen grapes, since he has the earliest lunch time they’re still pretty frozen.
Julie Terry
November 12, 2017 at 1:15 pmMy kids love fresh fruit and veggies. Apples, frozen grapes (for youngest only), orange slices, carrots, celery, really any fruit or veggie, they love them all.
Kayla Klontz
November 12, 2017 at 2:52 pmMy daughter loves carrots.
Anita Jude
November 12, 2017 at 4:22 pmgrandson loves greenbeans
Christina London
November 12, 2017 at 4:26 pmVegetables
Lisa
November 12, 2017 at 4:40 pmThey love apples!
christopher h
November 12, 2017 at 4:48 pmbaby carrots
Amanda Lindsay Shearouse
November 12, 2017 at 5:35 pmbaby carrots 🙂
Juanita May
November 12, 2017 at 6:45 pmShe loves any fruits and raw veggies basically.
Jeremy McLaughlin
November 12, 2017 at 7:56 pmMy son likes carrots.
Bea Alexandra
November 12, 2017 at 9:06 pmThey love the oatmeal I make at home with natural sweeteners like honey and cinnamon.
Kelsey Vinson
November 12, 2017 at 9:31 pmThey love any fresh fruit just about and My 4 year old loves salads!
amanda whitley
November 12, 2017 at 10:24 pmmy son likes tomatoes and carrots, he actually loves a lot of healthy foods
Breanna Pollard
November 12, 2017 at 10:47 pmCARROTS AND APPLES ARE MY NIECE’S FAVE!