You have a variety of cooked foods to choose from for your child's breakfast and dinner, but what about lunches when he is at school? Packing a healthy lunch that your child is guaranteed to eat can be a challenge, but there are options that ensure your child can receive the best nutrition that allows him to have the energy to play and learn. You should incorporate foods from a variety of food groups in your child's lunch, including fruits, vegetables, meats and whole grains.
Sandwich Options
Standbys such as peanut butter and jelly or turkey on whole-wheat bread are good options that are easy to make and pack. You can think outside the box, however, by putting items into pita pockets instead. These whole-grain pockets can be stuffed with turkey, cheese, sprouts, diced tomatoes, lettuce or more. Other options include wraps or bagels, which each give a new look to old sandwich favorites.
Now it's time to put the right side with the sandwich: options such as pretzels, low-fat popcorn or a handful of nuts are good ideas for a side serving along with a sandwich. Adding a fruit serving, such as pineapple, apples, grapes, pears, raisins or a small serving of mandarin oranges also will enhance school lunch options.
Veggie Bites
Not all children want or need a lunch that contains meat. Vegetarian lunch options include a Mediterranean-style wrap that contains hummus, tabbouleh, red peppers or feta cheese wrapped with a whole-wheat tortilla or a pita. Hummus also can be served on crackers and paired with a serving of string cheese and a small protein bar. Hard-boiled eggs provide a protein serving and can be paired with a whole-grain roll and another fruit serving.
Packing a piece of cheese pizza or even small cheese pizzas made on whole-grain English muffins are other options for vegetarian lunches. If your child eats a variety of vegetables, these also can be added to the pizza. Don't forget a fruit serving--even a can of real fruit juice--to accompany this.
Outside the Lunch Box
Why serve breakfast only for breakfast? You can pack a serving of cereal packed with a serving of low-fat milk. Other options include breakfast sandwiches containing egg and turkey bacon or a protein bar.
Another option is packing a bento box lunch. These Japanese containers are known for their compartments, which is a fun options for kids. While traditional bento boxes contain rice and sushi servings, you can pack your child's with a variety of food samplings, ranging from carrots and broccoli, sliced turkey, cheeses, whole-grain crackers, fruit servings, or more for a unique way to present these healthy foods.
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