In this episode of Healthy Family Project, we talk to Sally Kuzemchak, our official registered dietitian and voice behind, all about avoiding those lunchbox-packing mistakes. Sally shares tips on repurposing leftovers, how to keep items fresh, introducing new foods and packing a balanced lunch.

Sally is a registered dietitian, author, and mom of two boys. She blogs at, a “no-judgement zone” for feeding families. She is the author of two books, The 101 Healthiest Foods For Kids, a guidebook to the best whole foods for kids, and Cooking Light Dinnertime Survival Guide, a cookbook for busy families.

An award-winning reporter and writer, Sally serves as a Contributing Editor for Parents magazine and a blogger for WebMD. Her writing has been published in magazines including Prevention, Health, Family Circle, Eating Well, Fitness, and Shape. 

Sally received her master’s degree in dietetics from The Ohio State University and resides in Columbus, OH with her family.

Power Your Lunchbox

Looking for more healthy lunchbox inspiration? We have you covered with 70+ registered dietitian-approved, kid-tested ideas on! You can find everything from non-sandwich lunches and gluten-free options to ways to repurpose leftovers and more. 

Don’t forget to show us your healthy lunchboxes on Instagram using #PowerYourLunchbox.  

Healthy Bites Featuring Pero Family Farms® Mini Sweet Peppers

Since 1908, Pero Family Farms has been dedicated to sustainable farming for the freshest and best-tasting vegetables for over five generations. Proud supporters of Produce for Kids, Pero believes teaching kids about the importance of healthy food choices will encourage a healthy lifestyle that will last a lifetime.

As the #1 brand of snipped green beans and mini sweet peppers in the USA, Pero strives to provide families with the freshest, most-nutritious produce, packaged in convenient options making it easy to eat healthy every day. For more delicious and healthy recipe ideas, visit!

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Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family – from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

Want to skip straight to a hot topic? See time stamps below. But of course, we recommend listening all the way through!

  • 3:26 Meet Sally
  • 6:08 Repurposing Leftovers & Lunchbox Food Safety
  • 10:18 Healthy Bites Featuring Pero Family Farms® Mini Sweet Peppers
  • 11:34 Keeping Foods Fresh in the Lunchbox
  • 18:10 Introducing New Foods in the Lunchbox
  • 20:48 Lunchbox Portion Sizes
  • 25:51 What does a “Healthy Family” Mean?

Other Podcast Episodes to Check Out:

Healthy Family Project Podcast

Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world.

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