Our lucky campers all across the Y in Central Maryland are about to embark on yet another summer filled with activities, crafts, time outdoors, friends new and old, and hopefully, healthy lunches. Does the thought of packing lunch give you angst? Read on for some helpful tips and ideas for packing nutritious and delicious camp lunches.
Before diving into lunch ideas, give thought to breakfast and dinner too. Campers play hard from the start, so be sure to send them to camp energized by a healthy breakfast with a water bottle in hand. Have a plan for a balanced dinner your camper can return home to and don’t be alarmed by appetite changes. Playing outside in summer heat may contribute to a lighter midday appetite or increased physical activity may result in a lighter dinner appetite and a more robust one in the morning. Try to stay flexible and don’t think of a fluctuation in appetite as wrong or bad.
Camp lunch should provide nourishment and hydration to fuel activity and happiness. It is best to avoid sodium and fat packed processed foods and pre-made meals like lunch kits and snack bags. Fruits and vegetables are nutrient dense and hydrating and make great packed choices. Whole grain carbohydrates provide energy, nutrients, and fiber to help keep kids full and lean proteins keep muscles moving all day. So what might this look like in terms of actual foods?
- Whole wheat pita spread with hummus and stuffed with cucumber wheels and sliced cherry tomatoes served with a cup of watermelon wedges and 2oz of trail mix.
- Bento box style with 2 hard boiled eggs, 1 cup of raw veggies, 1 cup of fruit, multigrain crackers. You could add hummus or black bean dip for a fun protein kick.
- Leftover quesadilla (it doesn’t have to be hot to be delicious) with salsa and fruit.
- Banana wrapped in peanut butter (or other nut butter) covered whole grain bread with sliced red peppers and low fat cheese stick.
- Old faithful- Peanut butter (or other nut butter) and jelly, carrot sticks and an apple.
Don’t over think it.
- Include a protein like egg, hummus, beans, nut butters, or cheese.
- Load up on fruits and vegetables. There are no right or wrong choices, mix the colors and textures and work in some new foods.
- Whole grains like whole wheat pita or multigrain crackers.
- Trail mix, raisins or other dry fruit make a great sweet treat or snack for later.
- Avoid processed foods and lunch kits.
- Avoid added sugars like sports drinks and canned fruit.
- Monitor what and how much your child is eating and adjust as needed.
Finally, use camp lunch as a way to involve your child in the process of creating healthy meals. Talk about the components of healthy lunch and how good nutrition and hydration fuels their body for play. Give him/her some latitude to make selections and encourage him/her to try a few new foods over the course of the summer.
Stay happy, healthy and fueled!