Pediatric Fitness

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Lunch Box Makeover

Pediatric Fitness

Lunch Box Makeover

UW Health Pediatric Fitness Clinic: Lunch bag and appleUW Health's Pediatric Fitness Clinic helps all children and caregivers to develop healthier habits that lead to fit families.

Mix up lunch with a variety of sandwich, salad, skewer and stacker options. Each choice serves up a well-balanced and satisfying meal with at least three of the five food groups. These lunch ideas can also be cut in half for a smart snack.

Satisfying Sandwiches

Pile the goodies on to one or two slices of whole grain bread or English muffin, wrap them up in a whole grain tortilla, or stuff them in a whole wheat pita.

  • Thanksgiving feast: Turkey breast with spread with leftover stuffing and dried or fresh cranberries.
  • Tea time: Light spreadable cheese with sliced cucumber and dill.
  • Vegetarian: Hummus spread with cucumber, grated carrot and lettuce.
  • Mushroom Swiss: Sliced portabello mushroom with melted reduced fat swiss cheese and sliced onion.
  • Caprese delight: Light mozzarella cheese with baby spinach, basil leaves and sliced tomato.
  • Fiesta: Chicken breast with avocado, lettuce and salsa.
  • Aloha: Lean ham with grilled pineapple, green pepper and onion.
  • PB and B: Peanut butter with sliced banana.
  • Pizza: Light mozzarella cheese with tomato sauce and baby spinach.
  • Green machine: Chicken breast with baby spinach and pesto spread.
  • Grilled cheese: Your choice of light cheese melted over sliced tomato and spinach.

Mid-Day Stackers

Stack up the following ingredients or slide them on to a skewer.

  • Italian: Cooked tortellini, mozzarella, cucumber and cherry tomatoes with a pesto dipping sauce.
  • Wrap it up: Turkey and reduced-fat Swiss cheese wrapped in a whole wheat tortilla and skewered with apple slices or grapes.
  • Burger on a stick: Line up meatballs made with ground turkey, reduced-fat cheddar cheese, cherry tomato, lettuce and pickle slices.
  • Hawaiian: Lean ham with green pepper and pineapple chunks.
  • Chef salad: Lean ham and turkey with reduced-fat cheese, lettuce, cucumber, tomato and croutons.
  • Breakfast: Hardboiled egg with Canadian bacon, cubed whole wheat bread and baby spinach.
  • Taco fresco: Chopped chicken breast with green pepper, onion, avocado and tomato with a side of baked tortilla chips.

And here's a tip: Ditch the grain and enjoy any of these options as a fresh vegetable salad.