Packing Lunches for Kids

Providing healthy options for your child’s school lunch is an important part of a parent’s daily routine and packing lunches for your kid is a great start. Parents want to be sure their child is eating healthy grains, fruits, vegetables, proteins, and dairy products each day. But, we all know that simply offering it to your child doesn’t mean that he is going to eat it. What’s more, these days it’s more common to have a child with food allergies, not just aversions. So, how can parents be sure that their children are eating well while in school? 

When packing lunches for your child, remember you are in control. Studies show that the nutritional habits of adults are directly attributed to their childhood caregivers’ feeding practices. So, what parents give their children today will affect how they eat later in life. Continuing healthy eating habits is one of the greatest gifts you can give your child. And, packing a nutritious, well-balanced lunch is key. 

What to pack in your kid’s lunch?

Experts believe starting with whole grain options provides many vital nutrients like magnesium and fiber. Today, many grocery stores stock whole grain options instead of white, refined bread, pasta, rice, and crackers. Some even provide a 50/50 option for the more picky eaters. Try giving your child’s favorite meal a twist. If his favorite lunch includes a peanut butter and jelly sandwich, you can use whole grain bread instead of white bread. Or, whole grain crackers with a side of various nut-butters to smear on them. If your child loves noodles with sauce, you can substitute the ordinary noodles with chickpea noodles and mix in his favorite sauce or use a touch of parmesan and olive oil. 

Growing bodies and brains need fresh produce that provide vital antioxidants, vitamins, and minerals. Studies show including ½ cup of both whole fruits and vegetables in your child’s lunch gives them those nutrients needed for a growing body. Have fun with fruits and vegetables. Many parents create “ants on a log” by spreading nut-butter on celery with raisins along the top. Kids love to dip their food, so allow them to enjoy their lunch with cut up carrots, bell peppers, cucumbers or broccoli dipped in a side of low-fat, low-sugar dressing they like. Or, try a different type of dip like hummus, yogurt, or sun-butter with sliced fruits and veggies. Adding a variety of options improves the chances your child will eat them. Also, parents might think that fruit juices claiming to be 100% pure fruit is a good choice for a serving of fruit, but whole produce provides more nutrients than juices. So, limiting the amount of juices your child drinks is better. Plus, they’ll learn this valuable eating habit that will continue into adulthood. 

Lean proteins and milk products deliver vitamins and minerals your child needs to sustain him during a school day. In fact, milk itself is a great protein source for kids. You can find various protein/milk options for your kids’ lunches while shopping in the dairy products section of your local grocery store. Look for protein-rich foods there such as chicken, turkey or tofu, milk or soy milk, eggs, cheese and yogurt. Creative ways to include these nutrient-rich foods into your child’s lunches are:

• Whole grain pita pockets with grilled chicken and a swipe of yogurt inside
• Scrambled eggs with cheese and veggies 
• Turkey roll-ups with whole grain tortillas 
• Yogurt parfait with blueberries and strawberries 

Food container ideas

If keeping your child’s healthy school lunches hot or cold throughout the day is a concern, check out some of these options available to parents. 

Many parents stress about packing lunches in the morning because they’re also trying to get their children ready for school, cooking breakfast, and packing their backpacks. Some parents find it easier to plan weekly lunch meals ahead of time on Sundays. One parent suggests shopping and having daily lunches prepared and in the refrigerator by Sunday evening. Then, all you need to do is grab the pre-made lunch and put it in their lunchbox each day. Or, you can try packing the night before so it’s ready in the morning before running off to school. Either way, you are ensuring your child has a healthy, nutritious lunch that will continue his growth and development, sustain him throughout the school day, and increase his chances of good eating habits into adulthood. 

Do you have creative meal planning ideas for your child’s lunches? Connect with us on Instagram @MapsCookingKids or on Twitter @MapsCookingKids. Until next time, Agape, be kind, and happy parenting.