A new school year has begun, and that means students are back to class and parents have gotten used to a morning routine again.

Including the dreaded lunch box.

Preparing healthy lunches is not always easy. Pack the right things and kiddos will devour every last morsel; pack the wrong things and lunch gets tossed in the trash.

For Faith Fontaine of Auburn, a nurse and now a stay-at-home mom, packing a healthy lunch for her children means more to her than throwing a sandwich, bag of chips and a snack cake in a brown paper bag.

“Healthy lunches and snacks are crucial for our minds and bodies. Nutrition empowers them to learn. I want my kids to be successful inside and outside of the classroom,” Fontaine says. “Whether it’s their morning snack that will shape their mood and energy level for the day, (their) lunch or their after-school snack before practice, I make sure it has the nutrients they need.”

Fontaine has three children and an exchange student, each having different tastes. Although she admits it requires time and a few trips to the grocery store each week, it’s worth it to her.

“Grace, a freshman, prefers fresh salads or leftovers from previous dinners. Hope, a first-grader, is my Punky Brewster when it comes to her lunch box. She will not eat a sandwich, but loves flavor and will try anything. I joke with her that she should live in a garden because she will bring whole cucumbers or whole red peppers, dill cheese and lots of other fresh veggies with hummus,” says Fontaine.

“Maximus, a preschooler, is my fruit lover. A typical lunch for him is balls of melon, strawberries, grapes and blueberries. He loves cheese and red peppers too.

“And Krystal, a high school senior, is my easiest to pack for,” says Fontaine. “She’s not a sandwich eater either and prefers leftovers from previous dinners, like shepherd’s pie with black beans or pasta with marinara. She also loves cantaloupe, strawberries and organic fruit snacks.”

Fruits and vegetables are the base for every Fontaine lunch, but other items are added to complete a balanced meal.

“Many times my kids will replace a sandwich with a mix of different cheeses and pepperoni or salami as a good source of protein. Smoothies and fresh juices are also a favorite in our household with our two youngest. They enjoy granola bars for a quick, high-in-protein snack or dessert; they come in a variety of flavors and I buy the ones lowest in sugar,” she says.

“One of their favorite snacks or even lunch is overnight oatmeal made in Mason jars. It contains chia seeds, almond milk, Greek yogurt, fruit and maple syrup or honey. Whether they eat it for breakfast or a snack at school, I know my kids are getting a great start to the day.” 

This mom of three has mastered the art of lunch making and has put new meaning to brown bagging it. The first secret is to be prepared.

“Planning is key,” Fontaine says. “I arrange as much as I can the night before, whether it’s scooping melon or putting leftovers from dinner in a container after we eat. If I’m not prepared I find myself throwing in last-minute pre-packaged snacks in the midst of the morning chaos.”

Along with planning comes suitable containers.

“Proper containers also help in packing and keeping the proper temperature,” says the mom. “There is a huge variety of thermoses, lunch boxes/bags and stackable containers for keeping food both cold and/or hot. Mason jars work well for salads and smoothies. Reusable, cloth food pouches are fun and colorful. Cupcake wrappers, whether paper or silicone, work great in separating foods. Reusable, squeezable snack sleeves are fun for small items like roasted chick peas, and yogurt can be frozen in them to help keep food cool and thaw out by lunch. All kids love sporks, and cloth napkins can be used.”

“There is now what is called BNTO cups,” Fontaine adds. “They nest inside Mason jars and are great for keeping wet and dry foods apart until lunch, such as salad dressing, dips or salsa.”

Presentation and creativity are more secrets to creating successful school lunches.

“The more colorful and exciting the lunch box presentation, the more inviting it is; the more creative I am the healthier they eat. My kids rarely know exactly what they will find when they open their lunch,” Fontaine says. “I cut cheese and fruits into fun shapes and get creative with color choices in their vegetables; the darker the color, the more flavor and nutrients. Kids love to dip, so by adding hummus or ranch dressing it encourages them to eat more veggies. And where kids need to feel loved, especially on school days, I send each child a note every date. It’s important to let them know I am thinking about them.”

Other fun things to consider:

* Cheese cubes on pretzel sticks.

* Small water bottles with added diced fruit to create flavored water.

* Make healthier “Lunchables” by adding your own non-nitrate cheese and meats.

* Flavored yogurt mixed with honey for a fruit dip.

* Slice cucumbers thin lengthwise, top with ham and cheese and roll up; stick with toothpick.

* Chicken or tuna salad and crackers for scooping.

* Sprinkle cooked pasta bows with olive oil and add cubed meat, cheese and/or veggies for an Italian sandwich-style pasta salad.

* Trail mix with your ingredients: Cheerios, pretzels, raisins, M&Ms, etc.

* Mini cornbread muffins baked with a hot dog surprise in the middle.

* Freeze super-thick smoothies for an eat-with-a-spoon fruit slushie.

* Apple slices with peanut butter. (Sprinkled with mini chocolate bits for a desert.)

* Offer a gummy worm sticking out of an apple.

* Wrap roast beef around sticks of cheese.

* Make kabobs with chunks of ham, cheese, pickles and cherry tomatoes.

Fontaine says another great way to get kids to eat their lunch is to get them involved.

“My kids enjoy helping me prepare and make their lunch the night before, especially Grace. The more they are involved in prepping, the more likely they are to eat it. It also makes it a bit easier and fun for me to have helping hands in the kitchen,” she says.

Ultimately, Fontaine encourages parents to rethink school lunches and try to put together smart lunches for their smart students.

“Not all children go to school with lunch boxes filled with lollipops and chips,” she says with a laugh. “Even if they tell their moms that! It’s important to offer healthy choices in a variety of ways.”

Overnight refrigerator oatmeal

Ingredients:

1/4 cup uncooked old fashioned oats

1/3 cup almond or skim milk

1/4 cup low-fat Greek yogurt

1 1/2 teaspoons chia seeds

2 teaspoons honey or maple syrup

1/2 pint Mason jar with lid

Instructions:

Add oats, milk, yogurt, chia seeds and honey to jar.

Put on lid and shake well. Refrigerate overnight or up to two days.

Varieties:

Blueberry: Top with 1/4 cup blueberries when ready to eat.

Applesauce cinnamon: Stir in 1/4 cup apple sauce and 1/2 teaspoon cinnamon after shaking.

Chocolate banana: Add 1 tablespoon cocoa powder before shaking; add 1/4 cup diced banana when ready to eat.

Raspberry: Add 1 tablespoon raspberry jam and 1/4 teaspoon vanilla before shaking; add 1/4 cup raspberries when ready to eat.

Almond, coconut, mango protein bars

Ingredients:

1/4 cup dried mango

3 cups almonds

1/2 cup unsweetened coconut flakes

1/2 cup egg white powder

Pinch of sea salt

1 teaspoon cinnamon

1/3 cup hot water

1/3 cup honey or maple syrup

1 teaspoon vanilla extract

Instructions:

Grind up dried mango. Add remaining dry ingredients and grind again.

Pour into large mixing bowl.

Combine vanilla, maple syrup and water and add to dry ingredients.

Mix well with hands then press into a baking pan lined with parchment paper. Refrigerate one hour and cut into squares.

Wrap individually and return to fridge.

If batter is too thick, add water or honey; if too wet, add more egg white powder.

Nut-free snack mix

Ingredients:

2 cups Corn Nuts original flavor

1 1/2 cups sunflower kernels

1 1/2 cups Craisins (or raisins)

1 1/2 cups shelled pumpkins seeds

3/4 cup milk chocolate bits

3/4 cup butterscotch bits

1 cup shredded coconut

8 ounces pretzel sticks

Optional ingredients: banana chips

Instructions:

Toss together in a bowl.

Makes 22 1/2-cup servings.

Tips for easier lunches

Bag up sorted dry and pre-packaged snacks and keep together in a “snack station” for easy access.

Write notes for the week and store them in an envelope.

Place an elastic around a sliced apple for less browning and easier eating.

Freeze soup, chili, etc. in amounts that fit into a thermos, then thaw overnight.

Use a French fry cutter for veggie sticks.

Cook extra dinner and put leftovers right into containers.

Bake cookies or snacks and freeze them individually.

Go green by having kids tie dye cloth napkins.

Milk freezes well and thaws by lunch.