Packing a nutritious lunch for your kids each day presents the challenge of finding a variety of foods that are healthy, tasty and easy to prepare. When you help your kids eat healthy, though, they'll have more energy, healthier skin and stronger bones. Lunch provides important afternoon fuel for developing brains and bodies. Moreover, according to Dr. Elias Zerhouni, former director of the National Institutes of Health, establishing healthy eating habits during childhood helps prevent obesity later in life. So treat your children to nutrients they need and foods they enjoy.
Fruits & Vegetables
If your child eats lots of fruits and vegetables, she'll get vitamins, minerals and fiber--all of which may protect her from chronic diseases, according to the Centers for Disease Control and Prevention. By having her help plan and prepare her lunch--for example, asking her to choose which fruits and vegetables she wants--she may be more likely to enjoy her nutritious meal. Small bites that are more snack-like can be fun to eat--think raisins or other dried fruits, cherry tomatoes, grapes, carrot sticks, berries or pineapple chunks. Celery sticks spread lightly with peanut butter or low-fat cream cheese may appeal. Also, try using vegetables as a central part of a school lunch, such as a container of black beans, corn and tomatoes with taco-style seasonings.
Whole Grains
Whole grains contain much more fiber and vitamins than the refined white flour used in white breads and other products, according to Harvard School of Public Health. Try to incorporate whole grains into your child's lunch every day to keep it nutritious. Experiment with different brands of whole grain bread to find one he will eat. Remember that he may need to try a new food several times before he learns to like it. For young children, cutting a sandwich into triangles can make it more appealing. Add variety to the sandwich menu by making wraps out of whole wheat tortillas rolled around hummus, shredded carrots and cucumber, or turkey and low-fat cheese. Whole grain crackers and cheese as well as rice cakes with peanut or almond butter provide other alternatives.
Protein
Harvard School of Public Health recommends beans, nuts and whole grains as sources of protein without the unhealthy fats found in meats and many dairy products. Hummus, which is made from garbanzo beans, can be packed in a small reusable container as an appealing dip for raw veggies. Lightly salted nuts may taste like a treat to your child while also delivering protein. If you send meat in her lunch, select poultry or fish instead of red meat when possible. If she wants yogurt, AskDrSears.com suggests that you buy low-fat or nonfat plain yogurt, which has no added sugar, and add your own tasty flavorings. By doing this, you can lower the amount of refined sugar that is a main ingredient of store-bought flavored yogurts. Ideas for mix-ins include raisins, toasted nuts, a little honey or maple syrup, chopped fruit and crunchy whole grain cereal.
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