Packing lunches for your kids is a challenge. You want to be sure that you’re providing them with all the nutrients they need each day. Foods have to be lunchbox friendly. In many schools, it’s not possible to have food reheated. For some students, every item must be in a container they can open for themselves, because there’s not a teacher available to help. Not only that, when you’re dealing with a picky eater, it’s all too common to discover that the food you’ve sent to school isn’t being consumed at all. This balanced lunchbox checklist will help you make sure that you’re sending a lunch that your child will love without sacrificing nutrition.
Start with the Protein
Typically, your protein is your “main dish” in the lunchbox. Choose something that you know your child will eat. It’s important that your child consume enough protein to help keep their energy levels high throughout the day, especially if they participate in after-school sports or other activities. Sources of protein may include:
Sandwiches. This is the go-to option for most lunchbox meals. You have the option of packing a sandwich with meat and cheese, nut butter (depending on your school’s restrictions–some no longer allow peanut butter in the cafeteria, so make sure you know what’s allowed before you send it!), or egg salad or even hummus.
Mini pizzas. Your kids will love having the ability to construct their own mini pizzas right there at the table. Include high-protein options like meat and cheese or add in the kids’ own favorites.
Eggs. Hard boiled eggs are a big hit around many lunch tables. They’re high in protein, portable, and easy to eat. Just make sure that your child is able to easily crack the egg and dispose of the shell.
Greek yogurt. This one is often a kid favorite. Looking for an extra protein punch? Mix your own Greek yogurt with nut or soy butter and a sprinkling of chocolate chips to create a cookie dough dip that your child will love.
Hummus and chips or vegetables. Store-bought hummus can easily be transferred to serving-sized containers, or you can make your own blend of hummus with chick peas, olive oil, and the seasonings of your choice.
Wraps. If you can put it in a sandwich, you can put it in a wrap–but many kids will appreciate the effort to change things up and make it a little different.
Add in Some Fruits and Vegetables
If you toss an apple in your child’s lunch every day, sooner or later, they will probably take to tossing that apple right back in the trash can. Mix it up once in a while with one of these lunchbox-friendly alternatives:
Slices of watermelon or cantaloupe. It will take a bigger container of these to satisfy your child, so make sure that your lunchbox is big enough!
Grapes or berries. These small fruits can easily be placed in a plastic bag or container. If your child is hard on their lunchbox, slinging it around on a regular basis, it might be more practical to use the plastic container: the hard sides will protect the fruit, preventing it from bruising before it can be eaten.
Bananas or oranges. These easily-portable fruits don’t cause any more difficulty than apples when it comes time to throw lunches together in the mornings, but they do provide the opportunity to shake things up.
Fruits to avoid: Cherries are probably not a good lunchbox food because they’re messy and hard to eat. Mangoes, kiwi, and pineapple are great choices if you can send them in already sliced, but you probably don’t want to send them in whole!
Don’t forget the veggies! Carrots or celery and ranch dip are big hits with many kids. Broccoli and tomatoes are less common, but may still be a favorite. If you know your child will eat salad, why not include one every once in a while? Remember, the key is choosing foods that your child will love.
Bring on the Carbohydrates
You know that your child needs plenty of carbohydrates to keep them fueled throughout the day. It’s why you go through so much snack food when they’re home! Keeping those carbs healthy, however, can present a challenge. Consider these choices to keep your child satisfied without piling on unhealthy calories:
Air-popped popcorn. This salty treat is sure to be a favorite at the lunch table.
Crackers with cheese or dips. Balancing the carbs with protein will help ensure that your child gets a balanced meal.
Chips and salsa or beans. Including this unique favorite will be sure to bring on a smile.
SEE ALSO: 5 Ways To Eat More Local Food Everyday
Don’t Forget the Sweet Treat
Here’s the thing: kids have a hard time turning down sweets. If the child sitting next to yours is holding out a big bag of Oreos and offering to share, she’s going to have a hard time turning it down. If you’ve preached healthy eating habits to your kids and are hoping that they’ll remember everything you’ve taught them when they’re away from home, the best way to improve your chances of this happening is to provide your kids with healthier sweets. Then, they can have their treat and still follow your family’s healthy eating plan.
Homemade cookies made from whole wheat flour. It might take a little more effort on your part to whip up a big batch of cookies at the beginning of the week, but it will be well worth it when your child is eating healthy cookies made with whole wheat flour and coconut oil or grass-fed butter instead of a bag full of prepackaged Nutter Butters.
Yogurt. If you want to make it even healthier, buy plain yogurt and sweeten your own with honey, agave, or fruit purees.
Muffins. Muffins are just cupcakes without the frosting, right? If you play it right, you can convince your child that he’s gotten his sweet treat without loading on the sugar–and you’ll get to include healthy fruits, flax, and other additives as you like.
Chocolate or caramel dip for fruit. Make sure that your container comes with a lid that won’t spill, or lunch will be chocolate or caramel everything!
Packing a healthy lunch for your child can feel overwhelming, but by following this checklist, you can help provide your child with a lunch that is both healthy and delicious–and that means you’ll double the odds that it will actually get eaten. Looking for more information about healthy foods? Contact us today.
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