Written by Rebecca Budde, SIU School of Medicine
We’re all looking for ways to save time in our daily schedules. If your child doesn’t participate in the school’s hot lunch program, you might be looking for ways to cut back on the prep time of their cold lunches. SIU School of Medicine registered dietitian Cheryl Burns offers these tips for saving time while keeping lunch healthy.

• Make a list of meals, side dishes and drinks that go well together and are liked by your child and use it as a “go to” when you have less time to plan and prepare.
• Keep a copy of the list in your car for last minute grocery trips.
• Purchase small bags/containers to make lunch-sized portions ahead of time. Enlist your child’s help in this task so that you can work on other responsibilities.
• Have older children help with the packing process by preparing and packing certain items the night before.
• If your child needs milk money, have exact change in a certain spot so that you don’t have to go digging for change.
• Use the list below for some healthy options you might not have considered.

Here are some lunch ideas to help you break from the norm:
1. Turkey & cheese tortilla wrap
2. Ham & cheese bagel sandwich
3. Peanut butter & honey sandwich
4. Cream cheese & cucumber sandwiches
5. Cream cheese & jelly tortilla wrap
6. Egg salad sandwich
7. Tuna salad sandwich
8. Hard boiled eggs
9. Deli meat & cheese kebabs, wheat crackers on the side
10. Chicken skewers and rice balls. Place a small amount of cooked rice on a piece of plastic wrap and press with fingers to shape it.  Remove the wrap before packing.
11. Peanut butter and banana sandwich on graham crackers
12. Mini bagels with cream cheese
13. Fruit salsa with cinnamon chips
14. Fruit & cheese skewers

Don’t forget the sides:
1. Applesauce
2. Fruit
3. Veggies – carrots, celery, broccoli, pepper strips, etc. – add a side of ranch, peanut butter or hummus for dipping
4. Veggie Straws
5. Whole grain crackers
6. Cheese
7. Pretzels
8. Raisins
9. Dry cereal (avoid sugary kinds)
10. Yogurt or Pudding
11. Popcorn
12. Muffins (zucchini, apple, banana, etc.)
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