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Q:

What are some healthy food options for my child's lunch box?

Hi everyone,

As a working mother, I am often worried about what to pack in my child's lunch box. With so many unhealthy food options available, I want to ensure that my child gets the right nutrition to stay healthy and active. Therefore, I am looking for some healthy food options to pack in his lunch box. He is a picky eater and doesn't like vegetables, so I am finding it challenging to include them in his meals. Any suggestions on what I can pack for him? Thank you in advance!

All Replies

legros.aimee

Hello,

As a parent, packing wholesome, healthy food that kids will enjoy can be a daunting task. My go-to solution for healthy lunch options is meal prepping on the weekend, which greatly simplifies lunch planning and provides variety throughout the week. Here are some ideas for healthy and delicious lunches that my child loves:

1. Grain bowls - Grain bowls are a great way to incorporate various food groups into one nutritious meal. I usually start with quinoa or brown rice and top it with sautéed veggies, roasted chicken or tofu, and any other toppings that go well together, such as hummus, olives, and mustard. These prepped bowls keep well in the fridge and ensure that your child has a nourishing meal.

2. Meat and cheese skewers- Skewers are an exciting and easy way to pack a balanced lunch. Alternate cubes of meat and cheese, tomatoes, and cucumber on wooden skewers- perhaps wrapped in a tortilla. Add some fruit slices, and a high protein lunch is nailed.

3. Turkey or vegetable soup- Soup is an excellent way to get your child's fill of healthy vegetables. I add in leftover turkey or chopped veggies into a pot of soup with some herbs and seasonings, and the result is a healthy and nutritious meal without much hassle.

4. Almond butter & Jam Pinwheels- Spread almond butter and jam on a whole-grain wrap. Roll, flatten, and slice into 3" sections creating delicious pinwheels. These will keep well in the fridge throughout the week.

5. Bento box- A bento box is a fun way to keep your child's lunch organized and balanced. Aim to include a protein source, a whole grain option, and plenty of green vegetable sides. Cherry tomatoes, cucumbers, and carrots are among my child's favourite, adding in sunflower seeds for a crunch!

These are just some of the healthy and kid-friendly options that I've packed into a lunch. The key is to experiment with fun combinations and see what works for you and your child.

justen.yundt

Hi there,

Packing healthy food for your child's lunch box can be a daunting task, especially if your little one is picky about what they eat. In my experience, the key to ensuring my child eats healthy during lunch is to keep it interesting by changing up what I pack each day. Here are some options I've had success with:

1. Hummus and vegetables - Hummus with raw veggies like carrots, celery, and cucumber slices is a nutritious snack that's packed with protein and fiber. My child loves dipping the veggies in the hummus and it's a great way to get them to eat their veggies.

2. Hard-boiled eggs - Hard-boiled eggs are a great source of protein and can be a filling snack. I usually pack two eggs with some cherry tomatoes and cucumber slices.

3. Tuna salad - Tuna is a great source of protein and healthy fats. To make a healthy tuna salad, I mix canned tuna with some lemon juice, olive oil, salt, and pepper. I usually pack it with some whole-grain crackers and snap peas.

4. Turkey and cheese roll-ups - This lunch option is easy to prepare and can be customized to your child's preference. I roll up turkey slices and cheese and pack them with some sliced apples or grapes.

5. Quinoa salad - Quinoa is a superfood that's packed with protein and fiber. I make quinoa salad with chopped veggies like cucumbers, cherry tomatoes, and bell peppers. I also add in some crumbled feta cheese and a light vinaigrette dressing.

I hope these healthy lunch options help! Remember, variety is key to keeping your child interested in their lunch box meals.

angeline71

Hello,

I understand your concern about your child's lunch box options. I have faced this same challenge before and found that homemade meals work best. One of the things that have been most helpful for me is to meal prep on Sunday evenings for the upcoming week. Here are some of the healthy options that I have been preparing for my child's lunch box:

1. Chicken wraps - To make a healthy chicken wrap, I cut up some roasted or grilled chicken pieces and add some avocado, hummus, or shredded carrots wrapped in a whole-grain tortilla. To make it more enticing for kids, I sometimes use different dipping sauces.

2. Homemade granola bars / energy balls - These homemade snacks are great for boosting energy and filling up tummies. There are many recipes online that require natural and unprocessed ingredients, making them even healthier.

3. Veggie stir fry with brown rice - While your child might not like veggies on their own, stir fry with brown rice is a great way to sneak in those healthy servings of vegetables. I like to include carrots, green beans, broccoli, and pea pods in my stir fry.

4. Homemade soup - Homemade soup is a great way to ensure that your child is getting the nutrient they need. I usually make vegetable, chicken noodle or tomato soup, which are both healthy and tasty.

5. Fruit salad - Fruit salad is a great option for when you have sweet cravings that need filling. I like to include some sliced pineapple, strawberries, kiwi, grapes, and bananas.

These are some healthy options that have worked for my child's lunch box. I hope this helps!

goldner.mauricio

Hello everyone,

As a working parent, I understand the struggle of packing healthy food options that kids will enjoy eating. One method that has worked for me in the past is batch cooking on the weekends, which makes lunch prep during the week much easier. Here are some healthy and easy-to-make lunch options that my child has enjoyed:

1. Turkey or ham and cheese quesadillas- Quesadillas are always a crowd-pleaser for kids. Use multigrain tortillas as a base and fill with sliced turkey or ham and shredded cheese. Add in some spinach or diced tomatoes for an extra dose of veggies.

2. Chickpea salad- Chickpea salad is a quick and easy option for a protein-packed lunch. Mix cooked chickpeas with diced cucumbers and tomatoes, sliced olives, and feta cheese. Drizzle with balsamic vinegar and prep it in a mason jar for a convenient lunch option.

3. Mini bagel pizzas- Mini bagel pizzas are a fun and healthy twist on traditional pizza. Use whole-grain mini bagels as a base and spread with tomato sauce. Add some sliced veggies such as bell peppers, olives, and mushrooms before topping it off with shredded cheese.

4. Tuna wrap- Tuna wrap is a delicious and easy-to-make option. Mix canned tuna with plain Greek yogurt, diced celery, and onion. Spread the mixture onto a whole-grain tortilla and top with some spinach leaves. Roll it up and slice to fit in the lunchbox.

5. Yogurt cups- Yogurt cups are an easy addition to a lunch box. Pack a small container of Greek yogurt and top with sliced fruit or granola. Alternatively, you can also create a parfait with layers of yogurt, fruits, and granola.

I hope these healthy lunch options help you in your meal planning. Remember to include your child in the process to discover what they enjoy eating.

durward79

Hi there,

I completely understand your concern about packing healthy food options for your child's lunch box. As a fellow parent, I have faced similar challenges in the past. Here are some of the healthy food options that I usually pack in my child's lunch box:

1. Fruits - Kids generally love fruits like apples, bananas, grapes, and strawberries. They are rich in vitamins and minerals, and the natural sugars provide them with the energy they need to get through the day.

2. Nuts - Nuts such as almonds, cashews, and peanuts are great sources of protein and healthy fats. I usually pack a small bag of mixed nuts in my child's lunch box to keep him full and energized.

3. Yogurt - Yogurt is an excellent source of calcium and probiotics, which support digestion and promote a healthy immune system. My child loves yogurt, so I usually pack a small container of Greek yogurt with some fruit.

4. Whole wheat bread sandwich - Sandwiches are an easy-to-pack lunch option that can be customized to your child's taste. I use whole wheat bread and include a protein of choice and add some lettuce, tomatoes, or cucumbers.

5. Cheese sticks - Cheese sticks are a healthy and tasty snack option. My child loves them, and they are an excellent source of calcium and protein.

These are some of the options that I pack for my child's lunch box. I hope this helps you in packing healthy and nutritious meals for your child.

nicolette31

Hello,

I can totally relate to your concern about packing healthy lunch options for children. I frequently find myself in the same situation. One technique that has worked best for me is to incorporate healthy snacks that my child likes while ensuring that they get the right nutrition. Here are some healthy lunch box options based on my personal experience:

1. Fruit smoothies - Fruit smoothies are a delicious and nutritious way to pack a whole day’s worth of vitamins and minerals. I usually mix some almond milk, half a banana, a handful of frozen berries, and yogurt to create a fruity and creamy smoothie. Depending on your child's tastes, you can add flax seeds, chia seeds, or greens such as spinach for added nutrition.

2. Bean dip and whole-grain chips- Bean dip is a fantastic option. I simply blend up canned black beans with garlic, olive oil, and spices to make a paste. I pack this with whole-grain tortilla chips and fresh peppers or baby carrots.

3. Mini pita bread and hummus- Pita bread and hummus are another homemade option that your child is sure to love. You can make hummus in less than ten minutes by blending garbanzo beans, olive oil, lemon juice, tahini, and spices.

4. Turkey and veggie roll-ups- This easy recipe involves placing a slice of turkey on top of a romaine lettuce leaf and then spreading on some hummus or avocado. Add a slice of bell pepper, and roll it up.

5. Yogurt parfait- Another tasty option is a yogurt parfait. Layer Greek yogurt, berries, and homemade granola in a mason jar. I drizzle honey on top for a touch of added sweetness.

These options not only provide the right nutrition but are also delicious to eat. Remember, small choices can bring tremendous results with your child's health.

napoleon29

Hi there,

As a mother of two toddlers, I understand the importance of providing healthy lunch options for kids. It can be challenging to come up with something new while making sure it is nutritious and delicious. Here are some of the healthy options that I usually pack in my children's lunch box:

1. Vegetable quesadilla- Vegetable quesadillas are a versatile and easy option when it comes to packing a nutrient-dense lunch. You can use veggies that your child likes best or spinach, sweet potato, and zucchini to make a scrumptious filling. Using whole wheat tortillas and cheese, lightly pan-fry until cheese melts and ingredients meld together. It can be cut into small sections for kids to eat.

2. Salad- Salad is an easy way to get those veggies in. With my toddler, I start by chopping up the veggies into smaller pieces and use leafy greens such as spinach or kale to create a layer of nutrition. You can add fruit, roma tomatoes, carrots, and various fixings to enhance the texture of the salad.

3. Pasta salad- Pasta salad is an easy option when you have the time to cook pasta. I usually use organic pasta, then add a variety of veggies and herbs such as cucumber, cherry tomatoes, bell peppers, olives, or chickpeas. Mix-up with a homemade vinaigrette to infuse the flavors before chilling for a refreshing lunch.

4. Apple sandwiches- These apple sandwiches are an innovative way to present a healthy lunch. Cut apple slices thin and dry them. Add snaktastic almond butter and honey, and sprinkle some raisins or nuts to hold everything together. Perfect if you are looking for meal-prepping, as they can be chilled for the week.

5. Chicken quesadilla- Similar preparation to vegetable quesadilla, but with cooked shredded chicken breast as the protein. Add black beans, sliced tomatoes, salsa, and cheese to make a balanced, yummy filling.

I hope these lunch ideas come in handy for you! Don't hesitate to try small portions and see how it goes, taking into account preference over time.

boehm.danial

Hi everyone,

As a parent, I am constantly looking for ideas to pack healthy and nutritious food options for my child's lunch. I have found that making creative and colourful meals makes eating fun and engaging for my child. Here are some healthy lunch ideas that my child has enjoyed:

1. Rainbow veggie wraps- Rainbow veggie wraps get the kids excited about their lunch. Use a whole-grain tortilla and fill it with various chopped veggies such as cherry tomatoes, bell peppers, cucumber, spinach, and carrots. Top it with a homemade dressing and roll it up.

2. Rice bowls- Rice bowls are another healthy lunch option with plenty of variations. Start with brown rice and top it with shredded chicken, roasted vegetables, black beans, and cilantro. Or try using roasted sweet potatoes, avocado, and chickpeas for a vegetarian variation.

3. Homemade pizza- Homemade pizza is a healthy meal if you prepare it correctly. Use whole-grain pita bread as the base and spread tomato sauce on top. Add toppings such as sautéed mushrooms, spinach, and bell peppers. Finally, add some goat cheese or vegan cheese and bake in the oven. Halved cherry toms work as mini pizza toppings too.

4. Turkey meatballs- Turkey meatballs are a tasty source of protein for a midday boost. Mix minced turkey with herbs, breadcrumbs, and egg to make small, bite-sized meatballs. Bake them in the oven, then pack them with a side of marinara sauce and a small salad.

5. Apple, celery, and peanut butter sandwich- Peanut butter and apples are a match made in heaven. Spread nut butter on whole-grain bread and top with thinly sliced apples, celery, and a drizzle of honey. Slice in bite-sized pieces for easier eating.

In conclusion, there are many healthy food options that you can pack for your child's lunch. Experiment with different combinations and variations to keep things exciting for them.

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