It’s that time of year again...Back to school!

Many parents and kids would like to bring children to school. So here are our favorite lunch ideas. Please remember that cold foods must stay cold with ice packs to ensure food safety and reduce the risk of bacterial contamination. Hot foods must be in an insulated thermos or container to prevent bacteria growth. It is important to follow food safety and food handling guideline to keep our families safe.

Lunch Menus developed by Lucille Beseler, MS,RD,LD,CDE Family Nutrition Center of South Florida
954-972-2123

Turkey bacon, lettuce and tomato sandwich on wheat bread
Pretzels --Fruit

Egg Salad Sandwich on wheat pita with low fat mayo
Tomato
Fruit –
Baked potato chips

Tunafish with lowfat mayo on a
Mini wheat pita -
Cucumber slices
Fruit --
Baked potato chips

Chicken Breast on wheat bread
Fruit --
Celery sticks
Rice cakes

Roast beef on
Wheat roll
Grape tomatoes
Popcorn
Fruit
Low fat Peanut butter & apple butter on wheat tortilla
Teddy grahams
Veggie roll up
Fruit --
Baked potato chips

Veggie Burger on wheat sandwich thins
Garnish of avocado
Fruit --Pretzels
Fruit 1 cup mixed
Yogurt Salad
Teddy Grahams
Carrots Low fat cheese sticks
8 wheat crackers
Fruit --Cucumbers

Ham Sandwich on
Wheat roll
Carrots
Fruit --Gogurt

Pizza Pita with 2 tablespoon tomato -Sauce and grated
Low fat mozzarella Cheese
Pretzels
Fruit
Low fat cream cheese and all fruit spread on wheat bread
Cheese sticks
Teddy grahams--Fruit Veggie Roll up
With shredded turkey
Popcorn --Fruit

Smoked Turkey & Cheese Pita --Chopped tomato
Fruit --Rice Cakes
Ham and Cheese Roll-up
1 teaspoon low fat cream cheese spread on a wheat tortilla add two slices ham
add baby spinach leaves
baked chips
fruit

Turkey with cranberry sauce
In a pita
½ wheat pita with 2 slices turkey + 1 tablespoon cranberry sauce
Carrots
100 calorie pack
Avocado and chicken roll up:
Wheat tortilla add 2 ounces of chicken strips + ¼ cup cut up avocado, tomato, and cucumber with 1 teaspoon low fat salad dressing

Lettuce wraps:
Spread 2 large romaine or boston lettuce leaves with ¼ cup chopped chicken salad made with low fat French dressing and celery
Popcorn

Shrimp salad on a wheat roll – spinach garnish
Tomato
Pretzels
Fruit

Spinach and lettuce/tomato salad with low fat mozzarella cheese Italian dressing
Wheat crackers- 100 calorie

Lucille’s Sushi roll up**
Fruit
Baked chips

Turkey pastrami sandwich on wheat roll
Fruit
popcorn Sliced steak salad***
Fruit
Wheat crackers Peanut Butter and banana sandwich on whole wheat bread
1 cup yogurt
Protein ideas
(Protein portions should be 2 ounces):
Turkey slices
Chicken slices
Ham Slices
Roast Beef
Turkey bologna
Chicken strips (grilled not fried)
Boiled egg
Boiled shrimp
Tuna fish
Shredded low fat cheese
All natural peanut butter (no trans fats)
Veggie burger

Garnish:
Tomato
Spinach instead of lettuce
Cucumbers
Shredded carrots
Avocado
Chopped apples
Chopped celery

Complex Carbohydrates:
Wheat bread (more than 3 grams fiber – must be whole wheat)
Wheat tortilla
Wheat rolls
½ wheat pita
Wheat crackers
Snacks portion should total 100 calories

Condiments:
Mustard
Low fat salad dressing
All types of vinegar
Lemon
Catsup
Low fat mayonnaise
Beverages:
WATER! WATER! WATER! Or Unflavored Milk

Recipe for Veggie Roll-ups:
Tortilla
Chopped veggie salad: lettuce, greens, tomato, shredded carrots, cucumbers, sprouts, or prepared carrot salad
Add shredded cheese or meat Optional
1 tablespoon fat free salad dressing
Place veggie salad in center of tortilla wrap sprinkle with shredded meat or cheese .Tuck ends and roll up.
**Lucille’s Sushi Roll-up:
Wheat or veggie tortilla spread with 1 teaspoon low fat cream cheese
Place match stick carrots and celery in the same direction in the center of the tortilla
Take 2 ounces of imitation crab shredded and add onto of carrots and celery
Add 1/8 cup avocado in the center
Roll up tight and slice into pinwheels. Use a toothpick to secure if necessary –but warn your child to remove before eating
***Sliced Steak Salad
Great for leftover steak or even meatloaf
Slice steak into strips (must be lean meat) 4-6 thin strips or 1 thin slice of meat loaf
Place over 1 cup salad with assorted vegetables including carrots, tomatoes, cucumbers, lettuce
Ideas for chicken salad, egg salad, shrimp* or tuna salad
A portion size should be ¼ cup. To chopped chicken, tuna or egg you may use a small amount (1 teaspoon) of low fat mayonnaise or plain yogurt.
Also try to add mustard or tangy salad dressing such as low fat French dressing
Add chopped celery, apples, and or onions for crunch
* use boiled shrimp from supermarket approximately 4-5 chopped