Packing a healthy lunchbox for kids can be challenging for many parents. Including pre-packaged snacks and processed foods can be tempting, but these options are often high in sugar, salt, and unhealthy fats. To ensure that your child is getting the nutrients they need to stay focused and energized throughout the day, it is important to include a variety of healthy dishes in their lunch box. Here is a list of a few items that can be included in your kids‘ daily lunchbox that will help them in staying healthy and active.
Whole Grain Sandwiches
Sandwiches are a classic lunch box staple, but they can be unhealthy if made with white bread and processed meats. Instead, opt for whole-grain bread, which is a great source of fiber, and includes healthy proteins such as grilled chicken, turkey, fish, etc. Add vegetables such as lettuce, tomato, cucumber, and onion to increase the nutrient value of the sandwich. You can add olives and different sauces too to make it more tempting.
Fresh Fruits and Vegetables
Kids are usually not so fond of fruits and vegetables but including fruits and vegetables in different shapes or ways in their lunch boxes will help in making it become a habit. Including fresh fruits and vegetables in a child’s lunch box is an easy way to add essential vitamins and minerals to their diet. Pack sliced fruits such as apples, oranges, or bananas, or include a variety of berries such as blueberries, strawberries, or raspberries. For vegetables, try packing sliced carrots, celery, or cucumbers, or pack a small container of cherry tomatoes or baby carrots with hummus for dipping. You can also cut fruits, vegetables, and proteins into cubes or small balls and insert onto a skewer with rounded or blunt edges.
Greek Yogurt
Greek yogurt is a great source of protein and calcium, making it an excellent addition to a healthy lunch box. Choose plain or low-fat Greek yogurt and add fresh fruit, such as berries or sliced peaches, for natural sweetness.
Hard-Boiled Eggs
Hard-boiled eggs are another great source of protein and can be a tasty addition to a lunch box. Pack them with whole-grain crackers or a small serving of fruit to make a complete and healthy snack.
Homemade Granola Bars
Instead of pre-packaged granola bars, consider making your own at home. Homemade granola bars are a healthier option as they are typically lower in sugar and have fewer preservatives. Use whole-grain oats, nuts, and dried fruit to make a nutrient-packed snack that your child will love.
Water
Don’t forget to give them a water bottle. Water is the best drink option for kids, as it keeps them hydrated without adding unnecessary sugar and calories. Encourage your child to drink water throughout the day by including a reusable water bottle in their lunch box.
Variety is key when it comes to a healthy lunch box. Try to include foods from different food groups, such as fruits, vegetables, whole grains, protein, and dairy. This not only ensures that your child gets all the essential nutrients but also keeps their taste buds interested. Processed foods, such as chips, candy, and cookies, are often high in sugar and unhealthy fats. Instead, try to choose whole, unprocessed foods that are nutrient-dense and provide your child with the energy they need to stay focused and alert throughout the day.