Easy Ideas for Packing a Healthy Lunch for Your Child

I wrote a similar post to this last year around this time on school lunchbox meal ideas, but as a mom and dietitian, I know I am always looking for fresh ideas for my family’s meals. When putting together lunch for school, it is helpful to think of the Healthy Plate Model to make sure all bases are covered:  whole grains, protein, fruits, and veggies.

Here are some ideas in each food category to try to branch out beyond the sandwich-in-a-baggie lunch:

  • Whole grains:  Whole grain bread, whole grain crackers, brown rice cakes, whole grain tortillas, granola, multigrain chips
  • Protein:  Sunflower seed butter, nuts (if allowed at school), hummus, yogurt, tuna or chicken salad, cheese cubes or string cheese, nitrate and nitrite-free lunchmeat, edamame
  • Fruits:  Any fresh and seasonal fruits, dried fruits or fruit leathers, applesauce
  • Vegetables:  Sliced bell peppers in a variety of colors, carrot or celery sticks, cherry tomatoes, cucumber slices, snap peas, broccoli or cauliflower pieces

Some parents might be thinking, if I pack XYZ, it’s just going to come home untouched every day, so what’s the point? Just like your kids are constantly growing and maturing, their palate and attitudes toward food are developing over time too. You never know when your child is going to give those cherry tomatoes a try, but he can’t try them unless you offer them consistently. Kids work up quite an appetite during the school day, and they are positively influenced by seeing their peers eat a variety of foods. So give your kids the chance to eat healthy, and you might be surprised!

Click here for more healthy twists on your children’s favorite foods!  For more information on our childhood nutrition programs, click here.

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