Serving your preschooler healthy food at lunch can affect his food choices for the rest of his life. Most children establish their food preferences before they enter kindergarten, according to the University of California Division of Agriculture and Natural Resources, so it may pay to expose your preschooler to new, healthy foods now. Eating foods that are full of nutrients and protein also gives your preschooler the energy to stay active and attentive all afternoon.
Sandwiches
Sandwiches are perhaps the easiest lunch for you to make, particularly if you’re packing your preschooler’s lunch the night before. The key to making a healthy sandwich is to choose high-fiber bread, natural meats and plenty of fruits or vegetables. Rather than using salty deli meats, slice or shred a skinless chicken breast and mix it with barbecue sauce and greens. Sweet sandwiches will also be a hit with most preschoolers. Smear some low-fat cream cheese or natural peanut butter on the bread and fill the sandwich with sliced strawberries or bananas.
Pizza
Pizza is a favorite meal for many preschoolers, but it doesn’t have to be greasy take-out to be tasty. Whole-wheat English muffins are just the right size for a preschooler’s lunch, and they can be eaten warm or cold. Top each muffin half with a tablespoon of tomato sauce, sliced vegetables and a teaspoon of shredded cheese. Children who don’t care for tomato sauce may prefer their pizza topped with low-fat ricotta cheese or pesto instead. Toast the muffins until the cheese melts and serve them hot or pack them up. Most preschoolers won’t mind eating their pizzas at room temperature.
Small Bites
Many preschoolers love picking at their food and prefer small bites, so packing several small dishes will appeal to them. Serving your child a variety of foods also allows you to introduce her to new flavors and encourage her to eat plenty of fruits and vegetables. Choose four or five small items, making sure that dairy, grains and produce are all included. For instance, serve her a few wheat crackers, a cheese stick, pepper strips and apple slices with peanut butter. If your child doesn’t like those items, substitute yogurt, vegetables with dip or graham crackers.
Smoothies
When you pour a smoothie in a thermos in the morning it’ll still be cold by lunch, so it’s an easy choice when you’re packing lunch. Smoothies are also an ideal way to get nutrients into a picky eater, since they’re sweet and taste like dessert. Nearly any type of fruit can be added to a smoothie, though berries, peaches and bananas are some of the most popular choices. Add any type of 100 percent fruit juice, yogurt and a few chunks of tofu to sneak some additional protein into the drink. Some children will still be hungry after a smoothie, so add a bag of wheat crackers or pretzels to his lunch bag.
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