First Person

Ask an Expert: Healthy school lunch ideas

Many moms and dads draw a blank when it comes to packing a healthy school lunch. Nutritionist Cathy Schmelter offers up some tips.

I recently purchased some retro lunch boxes to show schools how packed lunches have changed over the years. Can you say Judy Jetson thermos? It is fascinating to see how some foods have changed, but also how some foods have stayed the same.

Vegetable market <a class="highslide" href=""> – BigStock Photo</a>

A packed lunch in the ’50s may have consisted of  a bread-and-butter or bologna-and-pickles sandwich, meatloaf with ketchup or even fried chicken, fruits and vegetables, a candy bar or cupcake or even Jell-O. The ’60s and ’70s brought bologna and American cheese slices, peanut butter and jelly, and ham and cheese with a thick swirl of Miracle Whip sandwiches.  Celery sticks or a box of raisins, and a treat of Ho-Ho’s, Ding Dongs or Twinkies (my favorite at the time).  So not much has changed.

As we evolve into the next generation of brown-baggers, will it look any different?  I say a resounding “yes.” To start with, we are becoming more health-conscious. Parents and families are choosing more fresh and local produce (produce that may even come from their garden) and cooking more meals from scratch. Kids’ tastes have evolved, so that they now enjoy a lot of cultural cuisine – even hot sauce.

So, how can this translate into your child’s lunchbox?

What to pack in your child’s lunch

  • Fresh and local fruits and vegetables – To start with, farmers’ markets are still in full swing until about November, so finding whole fruits and vegetables is an easy addition.  Plus, it is a fun adventure to have with your kids.  Add some baby carrots, sliced cucumbers, cherry tomatoes, melon, fresh-picked berries and more to their lunch ensemble.
  • For the health conscious – Families are moving away from high-fat, high-cholesterol, loaded with salt meats and cheeses and opting for more powered-by-plant proteins including one of my favorites – beans.  Beans are loaded with protein, iron, calcium and fiber and are naturally low in calories and fats.  Plus they are budget-friendly. Good lunch ideas with beans include bean burritos, lentil soups, succotash, baked beans and even mini bean burgers.
  • Cultural cuisine – Cultural cuisine allows you to go beyond the traditional bread-topped-with-bread sandwiches and look to the international breads of the world, including pita pockets from Greece, corn tortillas from Mexico and flatbread from ancient times.  Kids like to discover unusual grains from around the world including tabbouleh, quinoa, wheat berries and orzo.
  • Cooking at home – Not the same drudgery that it once was, cooking is stylish again. Cooking with kids not only encourages them to eat what they make, but also to have fun and make something they can be proud of. If you’re looking for lunch ideas try some fall soups (tomato, corn, peas or squash), homemade dips (hummus, guacamole, tahini, salsa and chutneys) with veggies, potato wedges, pita chips or baked kale chips. Or some no-bake salads including watermelon salad, pasta or potato salads (with oil, vinegar and Dijon mustard) or a fresh bean taco salad.

But, if you’re still set on having that sandwich, here is my version of a modern “packed lunch sandwich”:

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Sandwich salad

This bread and salad meal is an Italian favorite known as panzanella.


7 cups corn bread (this can be made vegan if desired) cut into cubes.

1 can of white beans (16 ounce can) drained

1 head of romaine lettuce shredded or chopped (enough for 4 servings)

2 cups diced roma tomatoes

1 cup cucumbers – chopped

½ cup diced red onions

2 cups local sweet peppers

2 teaspoons minced garlic

2 tablespoons white balsamic vinegar

¼ cup extra-virgin olive oil

1 teaspoon chili powder

¼ teaspoon ground cumin

1 teaspoon unrefined sugar

½ teaspoon salt

½ teaspoon pepper


  • Bread: Preheat oven to 350°F. Spread corn bread cubes on a cookie sheet. Bake corn bread about 15 minutes until browned. Cool for 30 minutes (corn bread will crisp as they cool).
  • Dressing: While bread is baking and cooling, prepare dressing. Mix together garlic, vinegar, olive oil, chili powder, cumin, sugar, salt and pepper in a shaker container.  Cover and shake well.
  • Salad: Mix together ¼ of the recipe (1 serving) of beans, lettuce, tomatoes, cucumbers and onions in a medium bowl. Add ¼ of the baked corn bread and mix again. Portion out a serving of salad into a lunch container. Place one portion of salad dressing into a small container, separate from the salad.

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Have your child add the salad dressing to their salad at lunchtime. Place the remaining salad in a container and refrigerator.  Place the bread in a covered container and the beans in another covered container.

The benefit of this salad is you can prepare it ahead of time and portion it out over an entire week if desired. Enjoy your lunch.

First Person

I covered Tennessee’s ed beat for Chalkbeat. Here’s what I learned.

PHOTO: Marta W. Aldrich
Grace Tatter covers a press conference at the Tennessee State Capitol in 2015.

For three years, I covered the Statehouse for Chalkbeat Tennessee, reporting on how policies from Nashville trickled down into more than 1,800 public schools across the state.

Now I’m starting back to school myself, pursuing graduate studies aimed at helping me to become a better education journalist. I’m taking with me six things I learned on the job about public education in Tennessee.

1. Apathy is often cited as a major problem facing education. That’s not the case in Tennessee.

I heard from hundreds of parents, educators, and students who were passionate about what’s happening — good and bad — inside of schools. I covered crowded school board meetings and regularly scrambled for an open seat at legislative hearings where parents had filled the room after driving since dawn to beat the opening gavel. Not incidentally, those parents usually came from communities with the “worst” schools and the lowest test scores. While many disagreements exist about the best way to run schools, there is no shortage of people, particularly parents and educators, who care.

2. Tennessee has one of the most fascinating education stories in America.

I’ve had a front-row seat to massive changes in K-12 education under reforms ushered in by Race to the Top — an overhaul being tracked closely well beyond the state’s borders. But the national interest and import doesn’t end with changes stemming from the $500 million federal award. Tennessee is home to some of the nation’s premier education researchers, making its classrooms laboratories for new ideas about pre-K, school turnaround, and literacy instruction, just to name a few. And at the legislature, more lobbyists are devoted to education than to most any other cause. A lot of eyes are on Tennessee schools.

3. The education community is not as divided as it looks.

During the course of just a few years, I watched state lawmakers change their positions on accountability and school vouchers. I witnessed “anti-charter” activists praise charter leaders for their work. I chronicled task force meetings where state leaders who were committed to standardized testing found middle ground with classroom educators concerned that it’s gone too far. In short, a lot of people listened to each other and changed their minds. Watching such consensus-building reminded me that, while there are no simple debates about education, there is a widespread commitment to making it better.

4. Money matters.

Even when stories don’t seem to be about money, they usually are. How much money is being spent on testing, teacher salaries, school discipline reform? How much should be available for wraparound services? Why do some schools have more money than others? Is there enough to go around? Tennessee leaders have steadily upped public education spending, but the state still invests less than most other states, and the disparities among districts are gaping. That’s why more than a handful of school districts are battling with the state in court. Conversations about money are inextricable from conversations about improving schools.

5. Race is a significant education issue, but few leaders are willing to have that conversation.

More than 60 years after Brown v. Board of Education, Tennessee’s schools are largely racially segregated. Yet most policymakers tread lightly, if ever, into conversations about achieving real racial integration. And in many cases — such as a 2011 law enabling mostly white suburban Shelby County towns to secede from the mostly black Memphis district — they’ve actually gone backwards. Then there’s the achievement data. The annual release of test scores unleashes a flurry of conversation around the racial achievement gap. But the other 11 months of the year, I heard little about whether state and local policies are closing those gaps — or contributing to them — or the historical reasons why the gaps exist in the first place. To be sure, state leadership is trying to address some of Tennessee’s shortcomings. For example, the State Department of Education has launched modestly funded initiatives to recruit more teachers of color. But often, race and racism are the elephants in the room.

6. Still, there’s lots to celebrate.

If there were unlimited hours in the day, I could have written thousands of stories about what’s going right in public education. Every day, I received story ideas about collaborations with NASA in Oak Ridge, high school trips to Europe from Memphis, gourmet school lunches in Tullahoma, and learning partnerships with the Nashville Zoo. Even in schools with the steepest challenges, they were stories that inspire happiness and hope. They certainly inspired me.

Grace Tatter graduated from public schools in Winston-Salem, N.C., and received her bachelor’s degree in history from the University of North Carolina. She’s now pursuing a master’s degree in specialized studies at the Harvard Graduate School of Education.

First Person

I’m a Houston geography teacher. This is my plan for our first day back — as soon as it arrives

PHOTO: Creative Commons / Texas Military Department
Texas National Guard soldiers arrive in Houston, Texas to aid citizens in heavily flooded areas from the storms of Hurricane Harvey.

Hurricane Harvey has upended so many things here in Houston, where I am starting my third year as a teacher. One of them is the lesson I am planning for the first day of school — as soon as it arrives.

This upheaval is nothing compared to what people across the city have faced, including my students, who have been sending me photos of evacuation boats going past their houses.

But it is fundamental to the task of being a teacher at a time of crisis. As an A.P. Human Geography teacher, my job is to help students make connections between the geography concepts we are learning in class and their real lives: Does Houston look like the models of urban development we study? Does their family history include a migration?

Before the storm, my thinking went like this: I am white and was born in England and most of my students are Hispanic, many with parents who were born in other countries. I was excited for us to share and compare our different stories. My students last year were shocked and fascinated when they discovered that my white, middle-aged father who is a university professor was applying for a green card, just as many of their family members were.

Now, Hurricane Harvey has underlined for me the importance of those real-world connections. As I looked at the photos from my students, I was struck by how geography concepts can affect us in very real — even life-threatening — ways.

I had planned to teach a lesson at the end of the year about how urbanization affects the environment. The lesson looks at how urbanization can exacerbate flooding: for example, how paving over grassy areas can increase the speed with which rain reaches the bayous, causing the water levels to rise faster. I would then have students evaluate different policies cities can adopt to mitigate that risk, such as encouraging the building on brownfield rather than greenfield sites and passing laws to protect farmland — options that have significant benefits but also significant costs.

I have decided to move this lesson up in the curriculum and teach it when we have school again. School is scheduled to start again on Tuesday, though at this stage everything is provisional, as each hour we find out about more families that have had their homes destroyed by the rising waters. It is still unclear how all our staff, let alone students, will get to school.

I am worried that the lesson could re-traumatize students who have experienced so much trauma in the past few days. I know I will need to make an active effort to make students feel comfortable stepping into the hall if they are feeling overwhelmed. However, my experiences with the recent presidential election make me think that this lesson is exactly what some students might need.

After the election, many students were genuinely confused about what had happened. One question in particular was on their minds: How you can you win the popular vote but not the election? We talked through the Electoral College together, and having clarity about what had happened and why it happened seemed to give them a firmer foundation to build on as they processed their emotions. I am hopeful that teaching about flooding will help ground them in a similar way.

This lesson about flooding was once simply another lesson in the curriculum, but now it has taken on a new urgency. In moments of disaster, it is easy to feel powerless; I certainly could not help the people I saw posting on Facebook that they were been on hold with 911 for hours while standing on their roofs.

Yet teachers have a unique power — the power to shape the minds of future generations to solve the problems that we face. Houston’s location means that it will always be susceptible to flooding. But by teaching about the flood I hope I can play a small role in helping our city avoid repeating some of the tragic scenes I witnessed this week.

Alex McNaughton teaches history and geography at YES Prep Southeast in Houston.

Looking to help? YES Prep is collecting donations to support its students and their families. Houston ISD and KIPP Houston are also soliciting donations for their students.