Packing a healthy lunchbox for your child is one of the best ways to ensure they have the energy and nutrients they need to thrive throughout the school day. A well-balanced lunch can help keep them focused, energized, and ready to learn. Instead of just filling up their lunchbox, think about carefully choosing delicious and nutritious foods that will keep your child excited to eat and energized all day long. Sanford fit’s Program Development Specialist, Katrina Lien, recommends using the MyPlate visual guide to create balanced and nutritious lunchboxes for your child. MyPlate not only supports healthy eating habits but also makes lunchbox planning easier by promoting proper portion control and convenience. “It divides a plate into four sections: fruits, vegetables, grains, and protein, with an additional section for dairy. For a lunchbox try to fill one-quarter of the lunchbox with fruits, fill another quarter with vegetables, include a source of grains, pack a source of lean protein, and add a dairy source,” advises Katrina.
So, how do you make sure you’re getting it right? Let’s break it down together!
1. Start with Protein
Protein is super important because it helps your child grow strong and keeps them feeling full until snack time. Some great kid-friendly protein options are:
- Grilled chicken or turkey slices: Lean meats are tasty and easy to pack.
- Eggs: Hard-boiled eggs are quick and simple. You can even make little egg salad sandwiches!
- Cheese: A string cheese or small cubes of cheese is always a hit.
- Hummus: Pair it with veggie sticks or whole grain crackers for dipping.
2. Add Whole Grains
Whole grains are packed with fiber and give your child long-lasting energy while keeping their gut healthy. Try to include one of these in their lunchbox:
- Whole grain bread or wraps: Make a sandwich or a wrap with turkey, cheese, and some veggies.
- Brown rice or quinoa: These are great for salads or simple grain bowls.
- Whole grain crackers: They’re crunchy and fun to snack on.
3. Pack Some Fruits and Veggies
Fruits and veggies are full of vitamins and minerals that help your child stay healthy. Try to include at least one serving of each:
- Carrot sticks, cucumber slices, or cherry tomatoes: These are easy to pack and great for dipping into hummus or yogurt.
- Apple slices, grapes, or banana: Fresh fruits are naturally sweet and loved by kids. They can be packed whole or sliced.
4. Include Healthy Fats
Healthy fats are essential for brain development and help keep your child satisfied. You can add:
- Avocado: Mash it up and spread it on whole grain toast or pack some slices in a container.
- Nuts and seeds: Almonds, walnuts, or pumpkin seeds make a crunchy snack. If your child’s school has a nut-free policy, you can substitute with seeds or nut butter.
- Olives: A small container of olives can add a little zest to the meal.
5. Make Hydration Easy
Don’t forget to pack something to drink! Water is the best choice, but you can also include:
- Flavored water (no sugar added): You can infuse water with fruit like lemon, cucumber, or berries for extra flavor. Check out this video for creative ways to make hydration more enjoyable for your child.
- Milk: A small carton of milk adds protein and calcium, which is great for growing bones.
6. Make It Fun and Colorful
Kids eat with their eyes first! Try to make their lunchbox exciting by mixing colors and shapes:
- Use cookie cutters to shape sandwiches or fruits into fun shapes.
- Include a variety of colors like red strawberries, orange carrots, green cucumber, and purple grapes to keep it visually appealing. For more ideas on what colorful snacks to add in their lunchbox, watch this video!
- Let your child help pick out their favorite colors or foods to make them feel involved.
7. Limit Sugary Treats
While it’s okay to include the occasional treat, try to keep sweets to a minimum. Instead of sugary snacks, consider:
- Yogurt with fruit: Choose plain yogurt and add a little honey and fresh fruit.
- Homemade muffins or granola bars: Make a batch with oats, nuts, and dried fruits for a healthier version of a sweet snack.
8. Make It Easy to Eat
A lunch that’s easy to eat is key to ensuring your child actually enjoys it. Here are a few tips:
- Cut food into bite-sized pieces: This makes it easier for little hands to manage.
- Use containers: Invest in lunchbox containers that separate different foods. This helps keep items fresh and makes it easier for your child to pick and choose what they want to eat.
- Stick to simple flavors: Avoid overly complex or spicy foods that may be hard for your child to enjoy.
9. Mix Things Up
Variety is the spice of life! Don’t pack the same thing every day. By mixing up the protein, fruits, and veggies, your child will have more fun eating and be more likely to finish everything in their lunchbox. Try different combinations each week, and make sure to listen to their feedback about what they liked or didn’t like.
10. Get Creative with Leftovers
Leftovers are a fantastic way to save time and avoid food waste. If you have extra chicken, pasta, or veggies from dinner, pack them into your child’s lunchbox the next day. Just make sure everything is stored safely in containers that keep it fresh until lunchtime.
Sanford fit Approved Snacks for the Lunchbox:
Here are Katrina’s top picks for snacks that would be a great addition to your kiddos’ lunchbox:
- Pumpkin Muffins
- Spider Sandwich
- Chocolate Banana Bites
- Chocolate Chia Pudding
- Pear Granola Bars
- Cranberry Yogurt Muffins
- Cucumber Sushi
- Roasted Carrot Chips
- Raspberry Yogurt Bites
- Peanut Butter Banana Roll Up
- PB&J Sushi Roll Up
- Egg Sliders
- Turkey Bacon Wrap
Building a balanced and nutritious lunchbox for your child doesn’t have to be complicated. Focus on including a variety of foods that provide protein, fiber, vitamins, and healthy fats, and make it fun! The key is to keep things simple, fresh, and colorful. By doing so, you’ll help your child develop healthy eating habits that will last a lifetime.
Ready for more? You might also like:
MyPlate Meal: Activity to Inspire Healthy Meals
The ABCs of Nutritious Snacks Poster: 26 Snack Ideas for Kids
Cheat Sheet for Caregivers: Snack List & Nutrition Tips for Kids
