There’s no question that encouraging kids to eat healthier begins at home. It might seem like a battle to get them to make better food choices, especially when you have a multitude of fast food commercials surfacing in between shows. Aren’t we all consistently seeking healthier ways to pack our kids’ lunch? For the most part, kids will eat what they enjoy, and anything outside of that box will be a challenge.
They key to getting them into the motion of trying different foods in the vegetable and fruit groups is to blend them in with the foods they like. For instance, if your son loves to eat rice, you can put small pieces of broccoli mixed into the rice so they eat it. Something else that helps is showing them how much you enjoy the foods you eat.
When kids are led by example it becomes easier for them to adapt to changes.
You can start by substituting processed foods in your kids’ lunch for more nutrient rich foods on a daily basis. Having regular family mealtime will surely help support the challenge until it no longer appears to be a challenge. But you also need to make sure they are eating the same way when they aren’t in your presence, such as in school.
If you want your kids to make permanent changes with their diet, packing a nutritious lunch for their time away from you will be beneficial to the goal. If you allow a splurge every now and then, that’s okay too. But you still want to keep healthy snacks around the house that your kids can easily access.
FUN LUNCH OPTIONS FOR YOUNGER CHILDREN:
Veggies & Dip
Now if you’ve started them on getting used to vegetables at home, most likely they’ll be ok with this one. Raw veggies such as carrots, broccoli, cucumbers, or peppers with some low-fat ranch dipping sauce will be a treat to enjoy.
Whole Grain Goldfish Crackers
If your kids already eat these, the whole grain version isn’t that much different. In fact, they might like these a little more which is great in terms of nutrition.
Peanut Butter & Jelly On Whole Grain
This is a staple for most kids to enjoy. Why not try it with a different approach? Use this opportunity to cut the sandwich into unusual shapes like a star, goldfish, or smiley face to make it fun. You can also do this with any other sandwich you serve them.
Apples & Pears
A little fruit salad which includes these two fruits will give you high fiber and vitamin E. Making a little orange juice sauce to pour over the fruit salad adds some Vitamin C to this tasty sweet healthy treat.
Whole Grain Waffles
Even though waffles are technically a breakfast food, kids really don’t notice. If you give them a few mini waffles with a lite syrup, they’ll love you for it. Top these off with a non sugary drink and you’re good to go. It will do their bodies good to avoid high sugar drinks such as soda and shakes. Try smoothies, sparkling water, and milk instead.
Sandwiches – The Kids Lunch Staple
Okay, we know – who wants sandwiches every day? My daughter has told me plenty of times that sandwiches make her so very bored. And of course if it ends up soggy then your child isn’t going to eat it anyways.
But as an occasional lunch idea this is something that is quick and easy. You can make a traditional PB&J in a pinch, or turkey breast from leftover dinner. I am also finding peanut butter and banana sandwiches to be a huge hit these days – this is also good on pita bread instead.
To keep the bread from getting soggy, create a barrier between the bread and the filling. A thin layer of butter or a piece of cheese between the bread and filling will do the trick. If you make tuna fish, then pack some crackers for your child to put some tuna fish on and eat that way instead of using bread.
Pinwheels – Fun and Creative!
If you get creative and roll up your wraps and slice them to look like pinwheels they will be a kids lunch time favorite! Simply spread a tortilla with some cream cheese and add some ham and lettuce on top. Roll the tortilla and seal in some plastic wrap and refrigerate until the cream cheese has hardened again. Then slice the sandwiches on an angle. Try this with different fillings and spreads on the wrap.
Lettuce Wraps – Cute Way to Get Your Kids to Eat Their Lettuce
Skip the bread in favor of some lettuce for a little twist on a wrap. Take a piece of Romaine lettuce and place a piece of cheese on the lettuce and one or two thin-sliced pieces of ham. Roll it up and you have a healthy lunch sans bread.
We will also prepare “veggie taco wraps” with either lettuce or cabbage, filled with “vegetarian” ground beef from the tofu section of the supermarket. This can then be topped with whatever taco ingredients your child enjoys, such as cheese, beans, and sour cream.
Salad – Make Each One Unique with Dressings & Ingredients
A garden salad might be an idea for some kids, but there are so many different kinds of salads you can make that your child will likely eat. A potato salad or a pasta salad for your kids lunch are both healthy and easy options, especially if you make pasta or some potatoes for dinner the night before.
Make a little extra and use the leftover pasta or potato to make your pasta or potato salad. Allow to refrigerate and marinate in the flavors. To get a little protein you can add some of the meat from the night’s dinner to the pasta or potato salad as well.
Kebabs – Fun to Make As a Family!
Food on a stick is usually a winner with kids. Just take some leftover foods you have in the fridge and arrange them on a stick. Some ham chunks and melon balls and chunks of cheese on a stick make for a healthy lunch idea.
Store them in a Tupperware container in your child’s lunchbox. There are so many combinations you can come up with to make this both tasty and appealing to kids, as well as healthy. And by using what you already have in your fridge it will be a quick lunch.
LUNCH IDEAS FOR BIG KIDS & TEENS:
It is important that even your teen continues to eat healthy. It might be a little harder to know exactly what he (or she) is eating when you’re not around, and it’s all that much more important that you provide him with a healthy and appealing lunch. Get your teen involved in choosing and even making his lunch to really ensure that he eats it and doesn’t buy a bunch of junk while at school. Here are seven healthy lunch ideas you can try with your teen.
Soup & Salad
Either have a thermos of soup, or if your child has access to hot water or a microwave you can send him with a cup of soup. This is easy to grab on those mornings when you’re running late getting out the door. And if you pay close attention to the labels you can get ones with low sodium and fat. Minestrone soup, for example, is full of beans for fiber and veggies too. Add a protein like chicken and you have a meal which catches on many of the nutrient points while also really filling your child up, which is super important.
There are so many different combinations you can create of salad for your teen. Make a Cobb salad with spinach, chopped hard-boiled egg, and lean ham. Try some salad greens, shredded chicken, carrots, and some toasted sliced walnuts. Put the dressing in a separate container for your teen to add while at school.
Veggie Sushi
Stay away from the fish. You can pick up seaweed-wrapped sushi rolls at many grocery stores. They come filled with cucumber or avocado, making them full of vitamins and a great midday energy boost for your teen.
Bean & Tuna Wrap
Tuna fish is filled with omega 3 fatty acids which are great for helping keep your brain focused. Beans are great at fighting bad cholesterol. If you add tomato, then you have a fruit full of antioxidants which help prevent cell damage.
Veggie Burgers
It goes without saying that a veggie burger is full of healthy ingredients. It’s packed with many vitamins, minerals, and antioxidants in one easy-to-make meal.
BBQ Chicken Sandwich
Have some grilled chicken breast and lettuce and sliced tomato with a side of BBQ sauce and a whole wheat roll and your teen can put it all together to keep it from getting soggy.
Fish Casserole
Remember those omega 3 fatty acids in the tuna? Well, with a fish casserole you are likely to add more of these helpful fatty acids into your child’s diet. If you include sweet peppers, then you get Vitamin C which is great for the immune system – very important for a child in school around tons of other children passing germs around. Potatoes added to it will add B6 which is a great vitamin needed for brain function.
Wrap It Up!
Putting your child’s favorite luncheon meats into a wrap makes for a nice twist on the traditional sandwich. Try Gyros, too – Greek folks really know what they are doing! You can make a vegetarian gyro without the lamb and still have a very healthy superfood for your child’s lunch. The Greek yogurt in a gyro is a great probiotic and the cucumber provides lots of water and Vitamin A, while the lemon juice has the Vitamin C.
Chili (Vegetarian, Turkey, etc.)
With beans and tomatoes you are getting those cholesterol fighters and antioxidants, as well as lots of fiber filled into one easy and tasty bowl of chili. Add some turkey and you have a protein to make this meal filling.
Bagel Sandwiches
Bagels make for a great foundation for sandwiches. They are hardy and also very filling. So instead of reaching for the bread next time for your child’s sandwich, grab a whole grain bagel instead. It’s great with tuna fish or turkey breast. It ends up being a great source of fiber for your child as well.
Pita Pockets
There are so many tasty things one can do with a pita pocket – from a Mediterranean pita with chicken and a Greek salad dressing to a pita pizza. Be creative with what you fill your pita with. Let your teen experiment with different flavors.
Most importantly remember to just mix it up. Variety is the spice of life. You can create new and exciting lunches by just changing one ingredient. A bagel instead of bread takes a sandwich to a whole new level, for example.
The most important thing to do when planning lunch for your high school student is to get them involved.
So bring them shopping with you and encourage him to pick out the fruits, vegetables, and lean meats he’s going to eat for lunch, then help him spice it up a bit.
Having the same thing every day gets boring. So with a little variety your child will eat what you pack for lunch. Also, getting him involved in making his lunch will help ensure that he eats the healthy lunch you have made.
All of the above ideas can be incorporated into the creation of a bento box lunch! This is what my kids love the most. They really enjoy helping with making their lunches when they get to take part in bento box creation (you can find some eco-friendly bento boxes here).
Fruits, vegetables, beans, and low-fat proteins are all great foods to include in your child’s school lunch.
Include some sort of fish and even nuts and you have created meals which will keep your child not only alert, but also healthy with cancer-fighting vegetables and fruits chock-full of Vitamin C to help boost that immune system.
We have plenty of cookie cutters to make shapes out of foods such as meats, sandwiches, vegetables and cheeses. Teaching kids how to eat better can be as simple as giving them a healthier version to whatever it is they already like to cut down on calories and sugar. Incorporating new foods into your diet as a family can have a huge impact on how kids eat and the choices they make in the long run.
Masshole Mommy says
My boys are big on sandwiches. Either that or fruit and yogurt.
KatyRose says
I only ever took sandwiches as a child, but now that I am back to packing lunches for school every day I find myself gravitating towards salads. They are healthy and easy to transport. Although I’m not sure I would have been such a fan of them at a young age. – Katy
Stacey - Craft Blogger says
It’s not creative, I know. But you can’t go wrong with PB&J. It’s a classic.
Rosie says
Food on a stick is always a winner!! Haha love this! And awesome ideas…going to start getting more creative now!
eliz frank says
A Bento box lunch? Now I’ll take two of those for myself. I love seeing posts on healthy meals for kids… Oddly enough, I still see kids junking up on sweets and snacks… It comes with the age group