Healthy lunchbox ideas

A Word from our Nutritionist!  

Healthy “Back to School” Lunchbox Ideas!    

Children who eat nutritious foods do better in school, but coming up with healthy back-to-school lunch ideas that children will actually eat can be a challenge for many parents.

 

A healthy school lunch combines nutrient-rich foods from several food groups to supply protein, fat and carbohydrates to sustain energy and concentration for several hours. The composition of the meal makes a difference in how long it will sustain a child throughout the day.

A balanced meal consisting of carbohydrate, protein and fat gives children energy and prevents a drop in blood sugar for several hours. In general, a meal including a variety of foods from several food groups will provide the most benefits to a child, educationally, nutritionally and physically. A balanced meal that keeps a child energized throughout the day can be a quick and easy meal — at home, at school or on the go.

Healthy Lunchbox Ideas: Main Courses:

  • Chicken, tuna, or egg salad with pita bread
  • Hard-boiled eggs
  • Hot soup in Thermos
  • Pasta salad with vegetables
  • Sandwich on whole-wheat bread (ie. PBJ, turkey, ham, or roast beef)

 

 

Fruits & Vegetables:

  • Dried raisins or plums
  • Orange slices or wedges
  • Snack-size applesauce
  • Raw vegetables with low fat dressing (ie. babby carrots, celery sticks, cucumber slices)

 

Snacks:

  • String cheese
  • Air-popped popcorn
  • Baked chips
  • Cottage cheese and fruit
  • Dry whole grain cereal
  • Trail mix with nuts and dried fruit
  • Whole grain crackers with cheese or peanut butter
  • Yogurt

 

Beverages:

  • Nonfat or 1% milk
  • 100% fruit juice box
  • Water

Andrew Fox  

MS, HHP, PES, CPT


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