While the temperatures may still be scorching hot and summer feels very much in full swing, it's only a matter of weeks until we're catching buses, rushing to sports practice, and navigating the hustle and bustle of back-to-school time. And of course, that means the dreaded task of planning and packing school lunches!
And if your kiddos are anything like ours – their diets consist of chicken nuggies, chicken nuggies, and oh, more chicken nuggies.
So yeah, crafting a meal that is both nutritious and delicious can be a challenge for any parent. Fortunately, our friends at Virtua Health have put together a comprehensive guide to help you pack a balanced and healthy lunch for your child, and as a bonus – scroll to the end for some simple lunch meal combos!
Key Components of a Healthy Lunch
Lean Protein: Protein is the workhorse of the body’s cells and is important for maintaining a healthy and well-functioning body. It plays a crucial role in various physiological functions, including muscle development, immune system support, and enzyme production. Some sources of protein include grilled chicken, turkey, tofu, tuna, eggs, and peanut butter. Make sure to include one of these primary proteins in your child’s lunch.
Whole Grains: Whole grains are rich in fiber, vitamins, and minerals essential for optimal health. They provide sustained energy, aid in digestion, control cholesterol levels, and support heart health. Some delish whole grains include bread, wraps, pasta, and rice.
Healthy Fats: Healthy fats provide essential fatty acids that support heart health, brain function, and overall well-being. Incorporating these fats into your diet can keep cholesterol levels within a healthy range and reduce your risk of heart problems. Healthy fats include nuts, seeds, avocados, yogurt, and olive oil.
Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants. Incorporating a variety of colorful fruits and veggies into your diet supports immune function and digestive health. Our faves are apples, grapes, strawberries, bananas, cucumbers, carrots, celery, and more. These fruits and vegetables are child-friendly and provide essential nutrients for a balanced meal at school.
Dairy: Dairy products serve as rich sources of calcium, protein, and vitamin D, which are crucial for maintaining strong bones and teeth. Some dairy options include milk, cheese, yogurt, and pudding.
Smart Snacking Options: Let’s be honest, who doesn’t look forward to snack time more than anything? Snack life is the best life. Here are some nutritious and satisfying snack ideas that won’t make your kid try to pull a snack swap:
Nuts and Seeds: Pack a portion of nuts and seeds to provide your child with some extra protein and healthy fats.
Snack Bars: Opt for bars like ZBars and Kind Bars that provide a quick energy boost with whole grains, fiber, protein, and nutrient-dense ingredients.
Fruit Snacks: Fruit snacks are a tasty, convenient, and easy low-calorie snack that children love. While focusing on healthier choices is important, it's also okay to include snacks like pretzels, goldfish, cookies, Poptart's, or chips that your child finds enjoyable. It's essential to find a balance that allows occasional indulgences to prevent feelings of deprivation and promote a healthy relationship with food.
Involve your Child: Involving your child in the packing process can be a great way to educate them and help them feel included. This can foster healthy eating habits in the long run. Start by discussing the importance of a balanced meal and its various components. It's crucial for children to understand why they eat certain foods.
Allow your child to choose foods from each food group. For example, let them select their fruits and vegetables. You can then demonstrate how to put together a sandwich or portion out snacks, guiding them as they pack their own lunchbox. This approach not only empowers them but also teaches valuable skills in making healthy food choices.
Ultimately, as your child grows older, you can encourage them to independently pack their own lunch. By introducing them to this process early on, they learn the significance of balanced and nutritious eating habits that will stay with them over time.
Packing a balanced and nutritious lunch for your child is a tangible way to support their overall well-being and academic success. By incorporating a variety of nutrient-rich foods and encouraging a positive attitude toward food, you can instill life-long habits that promote vitality and strength. Each lunchbox is an opportunity to nourish your child, ensuring they thrive both inside and outside the classroom.
Virtua's Eat Well Program is a great resource that will help you and your child be well, get well, and stay well. The Eat Well initiative supports nutrition as the foundation of a healthy lifestyle. Through their Mobile Grocery Store, Mobile Farmer’s Market, and Food Farmacy, Virtua’s Eat Well program offers the support you need to pack a nutritious and delicious lunch for your child. Follow @VirtuaEatWell on Instagram, Twitter, and Facebook to stay updated on schedules.
Example Lunch Combos
Lunch Idea One:
Turkey and cheese wrap
Apple Slices
Cucumbers and Ranch
Yogurt
Peanuts
Lunch Idea Two:
Sliced grilled chicken
White rice
Cheese Stick
Grapes
Pita chips and guacamole
Lunch Idea Three:
Tuna Sandwich on whole grain bread
Carrot Sticks
Apples with peanut butter
Goldfish
Lunch Idea Four:
Pasta with turkey meat
Hard boiled egg
Greek yogurt
Banana
Cheese and crackers
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