Packing a Tasty Lunch for Kids
How many times can a kid eat chicken nuggets or fish sticks for lunch? I know a lot of kids would be happy with them day after day, but there are other healthy and yummy options out there. Would you believe that my 7-year old son now eats cucumber-avocado rolls and chicken wraps for lunch? Proof: the photo above!
Here are some tips for packing a lunch that will tease your kids’ taste buds.
What Goes Into a Well-Balanced Lunch?
Nothing too difficult or tasteless, I promise! Teaching kids to eat 3 balanced meals with 2 or 3 small, healthy snacks every day is important to start at a young age. Ideally, your kid’s daily meals should contain a whole-grain carbohydrate, a lean protein and veggies. Whole grains (e.g. whole-wheat bread, whole-wheat pasta and brown rice) offer fiber to help regulate a healthy digestive system. Protein (e.g. skinless chicken, beef, pork, fish and eggs) helps build up body tissues and muscles; protein also contains iron, an important mineral for your blood. Add in some cheese or a glass of milk and you cover the calcium needed for growing bones.
Every bite your kid takes should be packed with nutrients — that’s where the veggies come in. Are you convinced your kid hates ALL veggies? Many of my younger clients (I’m a child obesity counselor, too) wrinkle their noses when I even mention vegetables, but I always find at least one or two that they “sort of” like. Make sure those veggies your kid likes are on their plate every day and keep offering a variety of new options, too. You’ll be surprised when one day they give the new stuff a try. I’ve also discovered that many kids get their “yuck veggies!” attitude from parents, who may also unknowingly wrinkle their nose at certain produce, too. Remember, parents and caregivers are role models!
Plan the Meals Together
Don’t tell your kid what he has to eat. Talk to him about what he likes (yes, communication!). Your kid may want a pear instead of an apple or celery instead of carrots. And don’t just serve the foods plain. Offer options — they may be more likely to eat those fruits and veggies if they have some nut butter or ranch dressing to dip it in (ask!). Kids are more likely to want a healthy, packed lunch — and actually eat it — if they’re part of the planning and packing process.
Lunches to Go
Sandwiches and wraps are quick lunches that are easy to pack — they’re easy to pack with good flavor, too. Use a tablespoon of condiments like mustard, light mayo, ketchup or just leave the sandwich plain. Of course, make sure you pack anything perishable safely. Check out these lunch-packing tips for that.
For drinks, water is always the winner — for extra flavor, just throw a slice of lemon or lime in the bottle. For a sweeter choice, add in a 4 or 6-ounce 100% fruit juice. If the meal doesn’t already include dairy foods like cheese or yogurt, low-fat milk is another option. For a once-or-twice-a-week treat, my son gets a reduced-fat chocolate milk. Big no’s: sodas, juice-flavored drinks, packaged iced teas, lemonades or other highly-sweetened, bottled beverages.
- Here are some more simple ideas that my younger clients love:
- PB & J on whole-wheat bread, a fresh fruit, 1 cup of low-fat milk
- Ham or turkey and 1 slice of low-fat cheese on whole wheat bread, topped with lettuce and tomato (optional: 1 tablespoon of the kids’ favorite condiment)
- Cheese sandwich with 2 slices of cheese and tomato slices
- Grilled chicken wrap with lettuce, tomato and 1 tablespoon of ranch dressing
- Hummus on pita with sliced cucumbers and tomatoes on the side
- Vegetable sushi rolls
As for my son’s beloved chicken wrap, it’s a simple mix that we throw together, cut in half and split:
1 8-inch tortilla
4 ounces grilled chicken (even leftovers from the night before work)
1/2 cup shredded lettuce
1 tablespoon ranch dressing
Lunch at Home
When eating at home, there’s more of a chance for versatility. Whip up a lightened-up batch of faves like mac and cheese and chicken fingers (please, not the boxed or packaged frozen stuff!). If you’re time-starved on weeknights, set aside time on the weekend to cook up 2 or 3 easy lunches and freeze them in single portions. Label each lunch and let your child choose their own “frozen lunch” every day.
- Here are some more lunch ideas to try:
- Mamma’s Mac and Cheese
- Chicken Burgers
- Crispy Chicken Fingers
- Crispy Fish Fingers
- Pizza with Fresh Tomatoes and Basil
- Sloppy Joes
- Rosemary Vegetable Kabobs
- Buffalo Chicken Wrap
- Vegetable Noodle Soup
- Fruit Salad
- Brown Rice Crispy Treats
TELL US: What’s your kid’s favorite yummy (but still healthy) lunch choice?
what can i pack for my daughter for school when they won't let us send in anything that has any nut or has come in contact of any nut because of the nut allergy?
I know it can be frustrating, but me and all the other mom's who have children with peanut/ tree nut allergies appreciate your efforts to keep a nut free environment at school. It is very frightening when you see your child literally choke, turn blue and go into cardiac arrest before your eyes from an allergic reaction. As far as I could see on the list above the only option you can't send is PB& J sandwiches. As far as snacks… its not good to send a lot of processed stuff anyway, which includes cracker sandwiches with PB. I think all of our kids would do much better all around if we sent them healthier options like veggies, fresh fruits etc. Thanks!
My daughter has a peanut allergy so my son eats sunflower butter (made from sunflower seeds so nut free). It's really quite good and has a very similar taste and texture. He likes it every bit as he does peanut butter. Try it.
Hi everyone!
To join in on this excellent conversation–I typically use soynut butter (made of soybeans) instead of peanut butter for a soynut butter and jelly sandwich. Sunflower seed oil is also awesome as Maria mentioned. There are many spreads for sandwiches you can send in–you can even do a scrambled egg sandwich or a hummus in pita (my son eats that once a week). There are a world of ideas that are nut free–and it's great to share them and learn from eachother.
We just recently tried that and it ws very good!
I live in Canada and all I can find is peanut butter. I have been to several different stores and still that is all I can find. What is avaluable in the United States is not always avaluable in Canada.
Besides when my child who loves eating her fruits and veggies; sometimes with something to dip them into and sometimes without; she gets teased by the other kids and when she tells an adult she is the one who gets into trouble and not the ones who do the teasing.
For Jaclyn – You can make your own butters with the ingredients suggested by writers here – just throw whatever seed or bean they mention into a food processor and process until smooth. For those items that have less natural oil, you could add a little olive, soy, or vegetable oil but most won't need that – let the food processor do the work. Buy the item (sunflower seed, soybean, etc.) plain/unroasted – you can control the sodium level this way, also. If you daughter gets teased, tell her to advise her child she is ahead of the curve with the "go green/retro/organic" approach to her eating! Good luck!
Thanks and this is great because I always have to figure out what to feed my son for lunch but you offer some great and healty choices. Btw, great pic of S.
the soup sounds good, but there are few veggies in it: why not add pes, some green beans and chopped sweet potatoesspinach and more celery even onion for adults, and some children like onions too.
to jacqulyn rogers:
that is why schools have bullying. the teachers or adult supervisors do not reprimand the teaser or bully, but exacerbate the hurt of the "victim" by compounding their embarrassment or discomfort by "siding with" the bully. true, kids can handle some things on their own, but if a child is made uncomfortable enough to report an incident then the adult needs to intervene telling the harrasser to back off and GIVE a general lectureto the children at the lunch table about why it is wrong to embarrass others and indeed compliment your daughter for having good nutrition habits Many parents do not teach good manners or kindness these days unfortunately. i would bring it up with the principal and at a pta meeting. not just about your daughter but bullying in general and teachers reinforcing the GOLDEN RULE. tell your little girl to think for herself and not be influenced by people with meanness in their hearts. she is a leader. i hope she and all little children have a safe, happy and productive school year.
Yikes! I would complain to the principal.
My 7 year old likes a turkey, lettuce, and avocado sandwich on a ww roll with light mayo for lunch and whatever fruit I have: grapes are a fav, cut melon, etc. I put goldfish and craisins on the side, sometimes sun chips but they are quite salty. I put a cold pack in. I send his bottle of water too. For snack he always wants a "Z Bar" made by Cliff Bars or a similar one. Dessert is an organic fruit roll up or homade baked good, or an occasional Newman's Own cookie. He does not eat dairy. BTW, I bought these cool metal containers called, :LunchBots" online. Not good for liquids but work very well for snacks and sandwiches.
Try the Organic section of any supermarket : in the Atlantic Superstore (= Loblaws) they have all imaginable kinds of nut & seed butters and spreads. The "do it yourself" suggestion is a good, easy and not expensive alternative.