Planning and Shopping for a Week's Worth of Healthy Lunches

Teaching kids to eat healthfully starts with smart shopping.

Pantry

Nuts—All nuts are healthy but nuts in their shell have the added benefits of giving the eater something to do to help prevent mindless eating; try unshelled peanuts or pistachios. Other nuts, such as almonds, pecans, cashews, are all healthy options that deliver 160-170 calories per ounce. Dried and toasted soy nuts are another option.

Dried fruit—raisins, apricots, figs, blueberries, pineapple, craisins
Trail mix—either homemade or store bought

Cereal—It’s not just for breakfast…add it to homemade trail mix or just put it in a small container to snack on; granola or whole-grain varieties are best.

Whole-grain snack crackers

Granola bars made from whole grains and without high-fructose corn syrup

Fruit leather made from 100% fruit; it’s not the same as eating the real thing, but it’s darn close. How can you be sure it’s fruit leather? Pureed fruit should appear as the first ingredient.

Whole-wheat bread and wraps

Baked snack chips and pretzels, preferably whole-grain varieties

Veggie Chips/Sticks—They crunch like potato chips, but are made from vegetables like squash, spinach and tomatoes.

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