What's the best way to pack a healthy camp lunch?

Today's guest blogger is Megan Hunter, RDN, Aramark Menu Development Director.

For moms and dads everywhere, summertime not only means fun in the sun, but also changes in routine that can create a juggling act to get your children out the door in the morning. With healthy school lunches not available to most kids during the summer, it's important to make sure your child eats well during these months – whatever activity they're engaged in.

Before you hand over $5 for lunch or the ice cream truck, stop and think about the life lessons you will teach your children by packing a healthy camp lunch for them instead. Packing lunch together builds healthy habits in a fun and engaging way to support a lifetime of good nutrition. After all, your child will be more likely to eat these items if you include them in the packing process, and it will also create a positive summertime ritual for you and your child. You may also find you save yourself a bit of money, as well!

I'm currently working with local community centers to teach moms and heads of households in Philadelphia how to lead healthier lifestyles as part of the Healthy for Life 20 By 20 program – an Aramark and American Heart Association initiative to improve the diet and health of all Americans 20 percent by 2020.

We've found that by educating parents on how to shop for and prepare healthier meals, these positive behaviors then have a trickle-down effect on other family members. One of the first lessons I teach program participants is how to pack a lunch. This may sound basic, but packing a lunch with your children can be the first step to encourage healthy eating, and their first introduction to cooking all by themselves.

Before you and your child begin packing a lunch, consider the following tips, which stem from the AHA's Healthy for Life curriculum:

Instead of white bread, start with whole grain breads, pita pockets or even tortilla wraps. At the grocery store, look for items that say 100 percent whole grains or 100 percent whole wheat. Have a little fun with the sandwich by having your child create fun sandwich shapes with cookie cutters, as well as what's inside! Try fruit in your sandwich like thinly-sliced apples or bananas with peanut butter, or as an alternative, try sunflower seed or other nut butters. Or, try pineapple with grilled chicken and mango with turkey. Include an icepack to keep the sandwich cold and safe to eat in the summer heat.

Dinners from the night before also make for great lunchtime meals. If your child doesn't have a way to reheat items at camp, pack your leftovers in a thermos to keep the items hot. Try packing whole-wheat spaghetti with tomato sauce, or grilled chicken with vegetables. Grilled chicken also makes for an excellent sandwich filler that can be eaten cold.

There is a lot of hidden sugar in sodas and sweetened teas, so quench your child's thirst for sweet beverages by adding a bit of color to your child's water. Your child might love having mint, citrus, berries, or cucumber in their water bottles – not to mention, the fun colors might encourage your child to stay hydrated in the summer sun. If your child craves the bubbles of soda, try sparkling water instead. These same fruits and veggies also taste great in sparkling water, and will make for a refreshing treat. Freeze them overnight and add to the drink to keep it cold longer.

Kids love snacks, and there are many healthy ways to satisfy crunchy cravings. Instead of chips and cookies, have your children munch on whole grain crackers, unsalted or lightly-salted nuts, or plain popcorn. Popcorn can also be dressed up with spices or herbs.

Dipping fruits and veggies can help your child have fun at lunch, not to mention, help them to enjoy healthy eating. Try sliced apples, carrots, and grapes with dips including low-fat nut or seed butter and fat-free or low-fat yogurt.

In addition to the items above, appearance can make a big difference with your child. Head to the store and have your child pick out a cool lunch box and water bottle that they will want to bring to camp. Consider also adding a little surprise each day by writing a note on a napkin or post-it, or even including a fun sticker.

For additional tips and recipes to encourage healthy eating in your home, visit Healthy for Life 20 By 20.

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