A healthy lunch is vital to a child at school. This is why many parents choose to skip the lunch provided in the cafeteria and pack a lunch for their child. While schools that are federally funded are required to follow nutrition guidelines on what they serve, many health professionals and parents don't feel that schools are doing a good job. Providing your child with a healthy lunch that she will eat can be a challenge, and you may have to get creative.
Appetizers
Offering your child something new in his lunchbox is often enough incentive to get him to eat it. Rather than sending the standard sandwich and fruit, pack a collection of snack-type foods. Try sliced fruit, cheese cubes, whole-grain crackers, shredded chicken and vegetable slices skewered with a toothpick. Offer hummus and low-fat yogurt to dip. This lunch will satisfy his hunger and keep him feeling full for the afternoon because it contains fiber. The complex carbohydrates in the crackers will give him energy and help him focus in the classroom. Cheese, yogurt and hummus increase protein and calcium intake, and fruits and vegetables offer vitamins A and C for a healthy immune system.
Pizza
Most school cafeterias offer pizza at lunchtime, but it is not usually a healthy choice. If your child enjoys pizza, try creating a healthy version at home. Use a whole-wheat tortilla or an English muffin as a crust. The whole grains will give your child a boost of energy to get her through the afternoon. Top with tomato sauce and part-skim mozzarella and microwave for about 30 seconds to melt the cheese. This simple meal offers protein so she can play and learn, as well as calcium to support strong bones and teeth. Serve the pizza with a fruit or vegetable salad to help her meet the daily recommendations for vitamins A and C, potassium and fiber.
Breakfast Foods
Lunch doesn't have to be the same foods all the time. Many traditional breakfast foods offer a range of nutrients and are items that most children enjoy eating. Try whole-grain waffles with peanut butter and applesauce for dipping. This offers a good mix of carbohydrates, protein and vitamins to support afternoon learning and energy. Or send a container of cereal with low-fat milk on the side for the same benefits. Serve either with fresh fruit and a hard-boiled egg.
Quesadillas
For a good dose of carbohydrates, calcium and protein, send your child off with a whole-wheat tortilla topped with melted low-fat cheese. Serve with mashed avocado for dipping, which is a good source of healthy fats that promote brain health, making it easier for him to learn new things. Salsa is another dip that offers vitamins and antioxidants to protect your child from health problems that include cancer and heart disease. Serve with black beans for a hit of fiber to keep her from getting hungry before she eats again. For a child who has a large appetite at lunch, include a fruit salad as well.
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