Packing healthy lunches that school kids will enjoy can be a fun and creative task. The key is to balance nutrition with taste and variety, while keeping portions kid friendly. Preparing lunches the night before will give you more time to fix some healthier choices. Variety is the spice of life and that especially pertains to school lunches. It’s best not to give your child a new food in their lunch box that they haven’t tried before. Instead introduce a new food at home with the rest of the family to build positive reinforcement.
Here's a list of healthy lunchbox ideas that are both nourishing and appealing to kids:
Sandwiches:
· Use whole wheat low carb tortillas or a whole wheat pita.
· Fill with deli meats that are nitrate and nitrite free such as turkey, chicken or roast beef.
· Top with crunchy vegetable strips like carrots, jicama, cucumber or bell peppers.
· Add cheese of choice. (optional)
· Drizzle with mustard, ranch or Italian dressing. Make your own topping with light whipped cream cheese mixed with “everything but the bagel” seasoning to add extra crunch.
Pasta Salad options:
· Use fun shaped pasta like fusilli or bow tie.
o Add cherry tomatoes, mozzarella balls and drizzle with olive oil, or pesto.
o Add chunks of chicken with chopped bell pepper (red or orange for color and sweetness), toss in Italian dressing and top with shredded parmesan cheese.
Side Additions:
· Cucumber rounds with cream cheese
· Carrots, jicama or bell pepper strips with hummus to dip
· Crackers with nut or seed butter, or with sliced cheese. Choose a healthier cracker that has only real ingredients. Some of my favorites are Simple Mills, Crunch Master, Flackers and Nut Thins.
· Fresh berries are fun finger foods. Bright color strawberries, blueberries or raspberries.
Drink Choices:
· Water (still or sparkling) with lemon juice
· Zevia all natural “soda”
· 100% Fruit Juice like Smart Juice or Lakewood Littles. These have no added sugar, preservatives or artificial ingredients
· Coconut water
Tips for Success:
· Use Bento-style lunch boxes to keep food separate and visually appealing
· Involve your child in choosing and preparing their lunches
· Make it fun. Use fun shaped cookie cutters for sandwiches, vegetables and fruits, like cucumbers, jicama, watermelon, and pineapple.
What you feed your child every day can affect how they feel, what they achieve during the school day and their disposition when they return home from school.
Featured Articles
