Lunchbox Makeover

Lunch can be more than peanut butter and jelly! A little time and creativity will help lunches be nutritious and taste great. Focus on balance and variety and include each of these for a healthy lunch:

  • Fruit – try something new like kiwi, mango, dried apple
  • Vegetables – think about mini bell peppers, snap peas, grape tomatoes, sliced cucumbers and main dish salads
  • Protein – include a lean protein such as grilled chicken, lean ham, deli turkey, water-packed tuna, hard boiled eggs, natural peanut butter, nuts and seeds, 1% cottage cheese and non fat Greek yogurt
  • Dairy – enjoy fat free or low fat milk, soy milk, light yogurt, mozzarella cheese sticks
  • Whole grains – Include whole wheat / whole grains in breads, pita, tortillas, crackers

Wraps/ Pitas / Sandwiches / Pitas / Sandwiches / Pitas / Sandwiches

  • Ham, pineapple, lettuce, non-fat cream cheese
  • Chicken, salsa, low-fat shredded cheddar cheese
  • Almond butter, banana
  • Turkey, shredded carrots, tomato, lettuce, low fat Ranch dressing
  • Hummus, sliced cucumbers, spinach leaves, tomatoes
  • Pizza – spaghetti sauce, low-fat mozzarella cheese, olives, green peppers
  • Burrito – black beans, salsa, low-fat mozzarella cheese
  • Tuna, pickle slices, spinach leaves, grape tomatoes


  • Green salad with leftover chicken, salsa and corn tortilla
  • Greek salad with tomatoes, cucumbers, olives and feta cheese topped with shredded chicken or canned tuna
  • Green salad with ham, turkey, avocado cubes, shredded cheddar cheese
  • Chicken salad with walnuts and grapes; baby carrots and water
  • Tuna Salad with whole grain crackers; fruit and milk
  • Pasta salad with low-fat Italian salad dressing, diced peppers, cucumbers, turkey cubes

Out of the Ordinary

  • Cottage cheese mixed with fruit with a side of nuts and cherry tomatoes
  • Greek yogurt Sunday with fruit and whole grain cereal; carrot raisin salad
  • Cheese stick, popcorn, apple and celery slices with peanut butter
  • Hard boiled egg, mini bagel with non-fat cream cheese, orange slices, cucumber with hummus
  • Trail mix, strawberry and pineapple slices, and snap peas with Ranch salad dressing for dip
  • Homemade sushi: leftover rice, dried seaweed strips to roll rice and chicken in; cherry tomatoes, mango cubes
  • Grilled chicken tenders with honey mustard salad dressing as a dip; pear slices, cheese and cherry tomato kabob, mini homemade pumpkin muffin
  • Tacos: 1 serving scoop corn chips, shredded low-fat mozzarella cheese, pinto beans or leftover taco meat, salsa
  • Leftover pasta, red pepper slices, frozen grapes
  • Greek yogurt smoothie (frozen the night before), peanut butter and crackers
  • Lettuce wraps with roaster chicken, peanuts, shredded carrots, green onions, spinach leaves and peanut sauce
  • Cheese cube and grape Kabob, deli turkey, whole wheat crackers


  • ½ Larabar
  • Air popped popcorn
  • Homemade mini pumpkin / banana / zucchini muffin
  • Trail mix
  • Homemade granola bars
  • Baked vegetable chips
  • Dried banana chips
  • Cheerios / Frosted Mini-Wheats / Oatmeal square
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