From tot to teen, kids need healthy foods to grow into healthy adults. What you pack in your kids' lunches can affect how they perform in school and help determine the nutritional choices they will make for the rest of their lives. With strategic planning, you can make your kids' lunches healthy, fun and delicious.
Fruits
Fruits add sweetness, color, fiber and crucial vitamins to your kids' lunches. The U.S. Department of Agriculture (USDA) recommends that kids eat at least five servings of fruit each day, so include at least two in your kids' lunches. One way to add pizazz is to pair fruit with dips. A fruit salad dessert, for example, can be paired with fruit-flavored yogurt.
Vegetables
The USDA also recommends that kids eat at least five servings of vegetables each day. Like fruits, vegetables can be paired with side dips and spreads. For a fun snack, top your kids' celery with peanut butter and raisins, and call them "ants on a log." Pair carrots, snap peas and cucumber spears with low-fat ranch dip or hummus dip.
Whole Grains
The grains food group includes rice, pasta, cereals and breads, but not all grains are of the same nutritional quality. Whole grains are superior to refined grains because they contain more natural fiber and nutrients. To give your kids a health boost, make their sandwiches on 100 percent whole-wheat bread rather than using white bread. If you get tired of making the sandwiches for lunch, choose whole-grain crackers with slices of cheese and meat for make-it-yourself "sandwiches."
Dairy Products
Dairy is an excellent source of calcium and protein, two significant building blocks for your kids' growth. In addition to putting a slice of cheese on their sandwiches and topping fruit salads with yogurt, let them have fun with string cheese, and complete their lunches with a small carton of milk. They might ask for sugary juice drinks, but growing bodies need milk.
Protein
Active and growing bodies need protein. Although it is found in a variety of foods, some are better for regular consumption. Red meat is high in saturated fat and can slow down the digestion process, so give your kids leaner sources of protein, such as tuna sandwiches, sliced turkey and chicken breast. Nuts and nut butters, eggs and beans also are healthy sources of protein.
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