Moms think outside the box when it comes to packing nutritious lunches

Between busy schedules and picky eaters, parents are often at their wits' end trying to make sure their children eat during the school day.

Buying lunch at school is a simple solution.

"It is an easy way out," says North Charleston mom Isabelle Smith. "But at the same time, I'm never sure that my son has actually eaten anything or if I'm paying for food that he's throwing away."

Students often have complained that school food lacks taste, while their parents have complained about a lack of nutrition. The nutrition issue has drawn a lot of attention in recent years. In fact, earlier this year, Charleston County School District officials announced that the district's meals will include more grains and fiber and will eliminate sugar where possible.

But they also announced that the price of breakfast would increase from 75 cents to $1.25 this year, and all school lunches would go to $2. (Berkeley County increased its lunch prices to $1.75, and Dorchester 2 is holding steady at $1.40 for elementary and middle schoolers and $1.50 for high schoolers.)

"That adds up, especially if the kids don't eat it," says Smith. "This year, we are going to make lunches. That way, I know he will have something he likes every day."

With a little planning, you can pack nutritious food your kids will eat and do it in a cost-effective way, says Marian Rust of Summerville, a nutritionist-turned-stay-at-home-mom.

"Really, $2 is not much for a well-balanced meal," she says. "Parents might think they can save money by making their own lunches, but if they aren't careful, they'll actually spend more. There are lots of convenience foods that save you time but are pricey and not as nutritious."

Packing a lunch

If you want to prepare food at home, the first thing you will need is a lunchbox or insulated bag. While elementary students often want lunchboxes with the latest characters on them, middle and high school students often shun traditional lunchboxes, opting instead for a reusable bag or even a brown bag.

If you buy something new, make sure it's not made with lead or any other potentially harmful products, as some insulated bags have been in the past.

It's also worthwhile to invest in a good insulated container, such as a Thermos. Look for one with a wide mouth and a top that could be used as a cup.

Individual-size plastic containers, often available at dollar stores, also make packing lunches easier.

Rachel Evans of Charleston thinks she has learned how to streamline the lunch-packing process in the seven years she has been doing it.

She knows that easy ways to pack in nutrition are by including 100 percent fruit juice, using whole-grain bread and low-fat meats and cheeses, and including at least one serving of fruit and vegetables.

"I spend a little time on the weekend planning lunches and getting some things prepared," she says.

For instance, she divides large bags of pretzels, baked chips and popcorn into individual-size portions and washes and prepares fruits and vegetables. Her four children usually lend a hand.

On school mornings, she enlists their help in packing their lunchboxes.

"I usually make their sandwiches, but they do the rest," she says. "They are more likely to eat the things they choose themselves."

Her children, who range in age from 6 to 12, choose from the food they prepared on the weekend. On occasion, Evans makes special treats such as cookies, brownies or muffins to include.

Evans also adds variety to their sandwiches.

"Sometimes I cut their sandwiches into squares and sometimes into triangles," she says. "The younger kids, especially, like that. I also switch up the bread. We use wheat, pita bread, tortillas and mini-bagels."

Occasionally, she skips the sandwich altogether.

"Sometimes, I'll pack extra fruit, crackers and cheese sticks instead," she says.

Evans says her children prefer foods that are easy to eat.

"They don't like to bother with forks or spoons," she says, choosing to dip fruit into yogurt instead of eating it with a spoon. "My younger son once told me he'd rather use his finger than take a spoon, but then he found out he can get a spoon at school."

You also can add variety by packing foods such as soup, stew, chili, spaghetti, and macaroni and cheese in a Thermos. A hot Thermos also can store meat for a salad or sandwich, or even a hot dog.

Lunch advice

Some other tips for making nutritional, cost-effective lunches at home:

--Keep it simple. Many kids are content with a peanut-butter-and-jelly or ham-and-cheese sandwich.

--Many kids like to dip their foods. Send a separate container of dressing, yogurt or sauce for kids to dip fruit or veggies.

--Choose fruits that are easy to eat and not messy, such as apples, grapes and bananas.

--To keep sandwiches from getting soggy, pack spreads in separate containers and let kids assemble them themselves.

--Cut down on the amount of waste by packing a "green" lunch. Use a lunchbox, cloth napkins and reusable utensils and drink containers.

Keep in mind that your child's lunch might sit in a classroom or locker for several hours before it is eaten, so you will need to find a way to keep food safe from harmful bacteria that can cause food-borne illnesses commonly known as food poisoning.

Bacteria can grow at room temperature, so foods susceptible to bacterial growth, such as meat, poultry and dairy products, should not be left at room temperature for more than two hours, according to the Partnership for Food Safety Education.

To keep food cold, use an insulated lunch bag or box and include a reusable freezer pack. Another tip is to freeze juice boxes and yogurt. Put cold foods at the top of the lunchbox, where they will stay colder longer. Remember that frozen items are likely to sweat while thawing, so wrap them in a paper towel or put them in a plastic bag.

To keep food hot, fill an insulated container with boiling water and let it stand for a couple of minutes, then empty it and fill it with hot food and put the lid on.

Do not open it until lunchtime.

Some insulated containers are more efficient than others at keeping food warm, so test yours at home first.

Brenda Rindge can be reached at 937-5713 or brindge@postandcourier.com.