As we launch into the back-to-school season (ready or not), we are all thinking about what will we send in our kids lunch that will provide the energy and nutrients needed to power through the day (without having to overthink it).
Here are five tips for packing a nutritious school lunch to keep your child fueled and focused. (Psst - these same tips go for packing your own lunch, too!)
The formula:
Incorporate Protein
Protein is a crucial component of a healthy lunch, as it helps build and repair tissues, boost the immune system, and keep you feeling full for extended periods. Try packing a sandwich made with turkey, hummus, or chicken breast, adding tofu or hard-boiled eggs to a salad, or including a container of hummus or nut butter for dipping with carrots or apple slices. Peanut butter, roasted chick peas, greek yogurt, cottage cheese, and edamame are great protein sources. I'm planning to make these no-bake chickpea energy balls: https://plantbasedjuniors.com/blueberry-chickpea-cookie-dough-balls/#wprm-recipe-container-1717
Choose Whole Grains
Regarding carbohydrates, it's important to choose whole grains over refined grains for their higher fiber content and slower digestion, which can help regulate blood sugar levels and keep you satisfied for longer. Swap out white bread for whole grain bread or wraps, choose whole grain pasta, chickpea, lentil or brown rice for pasta salads and pack a serving of whole grain crackers or pretzels for a crunchy snack. Try a grain based buddha bowl: https://www.superhealthykids.com/rainbow-buddha-bowls-kids/. You can send it deconstructed.
Pack Fruits and Vegetables
Fruits and vegetables provide a ton of vitamins, minerals, and fiber essential for good health. Pack a variety of colorful produce to keep lunch interesting and offer a range of nutrients. For example, baby carrots, grape tomatoes, sugar snap peas, and sliced bell peppers make great crunchy snacks, while berries, sliced apples, and mandarin oranges can satisfy a sweet tooth. Pre-cut fruit cups (without added syrup) or vegetable cups (guacamole) can also be convenient. Pre-cut your veggies on the weekend so they are ready to get packed up during the week.
Ditch the Sugary Drinks
Instead of sugary juices or sodas, opt for water to hydrate and provide essential nutrients. To add flavor to water, infuse it with slices of lemon, lime, or cucumber. If your child prefers a sweet drink, consider packing a can of flavored sparkling water, which satisfies the sweet tooth without the sugar.
Choose Healthy Snacks
In addition to a main lunch, it's important to pack healthy snacks to keep energy levels up throughout the day. Opt for snacks high in protein and fiber, like trail mix, larabars or homemade energy balls or muffins, greek or non-dairy yogurt, or steamed edamame. Fresh fruit, cut-up vegetables with hummus, whole grain crackers, or rice cakes are also great options.
Packing Tips: Who, What in, When?
Decide who is going to pack the lunches. Can you get your kids involved? When you do your grocery shopping, ask them which fruits & veggies they want in their box for that week. Put the list on your refrigerator. When it comes time to pack they can help! My 10 year old now packs her own lunch most days and my 8 year old helps out too.
Bento style boxes are great and keep are the items separate. If you don't have one you can use individual containers for each item.
Think about when is the best time to pack for your routine that will cause the least stress? In our house we pack the lunches right after dinner while we are cleaning up. Some households like to do it in the morning.
Finally, give yourself grace. Embrace the imperfection and don't forget the most important ingredient...LOVE.
Take care,
Stephanie
Looking for more tips? Download my free guide to creating healthy habits without willpower at https://bit.ly/BusyMomsHealthyHabitsGuide
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