Healthy lunches for your child’s lunch box
Give your kids a break - how many peanut butter sandwiches can one small person eat?
Many people resolve to eat healthier come the start of a new year. As parents, it’s often even more difficult to think of healthy, nutritious and exciting meals for your child to take to school.
We’re making it easy! Try these delicious ideas and pack some in for yourself as well.
Day 1 – Turkey, cheese, and spinach sandwich on multi-grain rounds (these are awesome because they are the same shape as the deli meat and cheese so it makes them a little easier to handle for little kids), mandarin, grapes, pistachios, yoghurt, and a few coconut pieces for a sweet treat.
Day 2 – Sandwich kebabs, fruit cup, apple, and carrots.
Day 3 – Peanut butter and jam ‘sushi’, mandarin, carrots, mini bell peppers, string cheese, and a fruit leather for a sweet treat. To make the sushi, cut the crusts of a piece of bread and roll it out flat with a rolling pin or drinking glass. Add some peanut butter and jelly and roll (don’t roll too tight or you will squish jelly everywhere. Cut the roll into four pieces.
Day 4 – Romaine salad with carrots, bell pepper, and almonds, sliced strawberries, yoghurt, and ants on a log (peanut butter on celery with raisins on top).
Day 5 – Sandwich kebabs, cantaloupe, carrots, celery, and apple sauce. Make Fridays special and add a special treat like a giant cookie.
Day 6 – Turkey sandwich, celery, sliced mini cucumbers, plums, yoghurt, and coconut.
Day 7 – Homemade Lunchables (Ritz crackers, cheddar cheese, turkey or ham), diced watermelon, celery, pistachios, and yoghurt.
Day 8 – Sometimes you just need a classic. PB&J, carrot and celery sticks, apple, and a small treat.
Day 9 – Cheese quesadilla, yoghurt and fruit salad (diced watermelon, apple, orange, and grapes…use what you have in your fridge.)
Day 10 – Tortilla roll ups, green and red bell peppers, diced watermelon, and apple sauce.
Top tips for a healthy lunch box:
• Always include fresh fruit and vegetables. Vary the selection to keep it interesting.
• Offer a variety of whole grain breads, rolls, pita bread and flat breads.
• Use avocado as a spread instead of butter or margarine.
• Use reduced fat dairy foods. Cheese and yoghurt are ideal.
• Kids need a serving of protein at lunchtime. Ensure you include lean meat, egg, peanut butter, chickpeas or tuna.
• Add a chilled bottle of water and limit juice.
Making lunch can be a fun time for you as a parent and for your child when they open their lunch box to the surprise.
A healthy lunch means a healthy child… have fun with your lunches this year and see how your child will start looking forward to opening their lunchbox!
