There are no words to describe the importance of healthy school lunches for children. Children who eat healthy lunches stay focused, energetic and healthy. Of course, many parents find it difficult to make lunches that are both healthy and fun to keep their kids interested. Here are lots of ideas to help you make the best school lunches for your kids that are healthy, delicious and creative.
How do you make a nutritionally balanced lunch?
Knowing what’s in a nutritionally balanced lunch is important to ensure children have food available throughout the day. For a healthy lunch you should eat:
Carbohydrates
Whole grains such as brown rice, whole wheat bread and quinoa can provide you with energy.
Protein can be found in lean meat, vegetables and tofu. Proteins are necessary for growth and repair.
Fats
Avocados, nuts (if your school allows them), and olive oil are all good sources of healthy fats, which are important for brain health.
Vitamins and minerals
These are found in many fruits and vegetables and are beneficial for the immune system and overall health.
Easy and healthy lunch ideas
How to change the traditional sandwich
Make a standard sandwich more interesting by adding lean meat such as turkey or chicken breast, plenty of vegetables and whole-grain bread. Use avocado or hummus for a healthier alternative to mayonnaise.
Sandwiches and Burritos
You can use burritos and sandwiches in many different ways. You can serve tuna salad and vegetables in a whole wheat wrap, or put shrimp, fresh herbs and vermicelli in a roll of rice paper.
Favorite thermos
In winter, a thermos can keep chili or soup warm until dinner. These rich options are great for kids because they are warm and filling.
Kids will love these creative salads.
Colorful vegan pasta salad
Place the cooked whole wheat pasta, various chopped vegetables, cheese cubes and light sauce in a bowl. This salad is not only good for you, it’s colorful and fun to eat.
Unusual Caesar Salad with Chicken
Grilled chicken, salad greens, whole-wheat croutons and Caesar dressing made with yogurt make a kid-friendly Caesar salad.
Side dishes and dips that will make you excited
Serve hummus, yogurt dip, bean dip and a variety of vegetable sticks with whole wheat pita bread. Fruit and yogurt parfait with granola and nuts is a delicious side dish or dessert.
Sushi rolls that combine flavors from all over the world
Introduce children to sushi by making simple sushi rolls with cooked fish or tofu and vegetables. This is a great way to introduce your children to delicious dishes from around the world.
tacos
Arrange brown rice on the bottom and top with black beans, shredded chicken, cabbage and diced tomatoes. To make the meal truly delicious, add some guacamole and cheese.
smart snacks
Eat small, healthy snacks such as a piece of fruit, sliced cucumber or cherry tomatoes. Teach children that portion sizes are important so they learn to eat healthy.
Drinking water is an important part of lunch.
Water is the best drink for children to keep fresh. For a change, add some fruit such as cucumber or lemon to the water. Avoid sugary drinks and drink plenty of water throughout the day.
Allergy-friendly lunch ideas
Preparing lunch for a child with allergies can be difficult. A safe and delicious option for those who cannot eat gluten, nuts or cheese. A few good options are gluten-free pasta salads or wraps without cheese.
Lunch ideas for every season
Vary your lunch based on the season to get the best fruits and vegetables. Light salads and sandwiches are great when the weather is warm. Soups and stews are great when the weather is cooler.
Prepare lunch in advance
Preparing meals in advance can save time during a busy week. If you cook in bulk and store your lunches in the refrigerator or freezer, you’ll always have healthy options on hand. Keep food fresh by placing it in a container that is easy for children to open.
Involve children in preparing lunch
Children are more likely to eat their lunch if they help prepare it. Make meal preparation a fun task and teach them to eat healthy.
How to ensure food safety
To stay healthy, it is important to store food at a safe temperature. For foods that spoil easily, use a covered lunch box and ice packs to keep them cool. For hot food, choose a thermos.
A place where you can find more creative ideas
Check out more resources like nutrition books for kids, websites focused on healthy eating, and meal planning apps that give you creative, healthy lunches