Build a Healthier Lunchbox

It’s back-to-school season, and parents want to ensure their children have everything they need to succeed. Nutrition plays an important role in a child’s success, helping their growth, development and ability to focus at school. That being said, packing daily lunches that are both nutritious and that your kid will enjoy can be difficult. Here are the key ingredients for building a lunchbox that’s as nutritious as it is delicious.

A diet rich in fruits, vegetables and healthy proteins can help to ensure kids are getting all of the necessary vitamins, minerals and macronutrients they need for development. It is important to consider these components when brainstorming what to include in your child’s lunchbox.

Produce

While fruits and vegetables might not be every child’s favorite, they provide essential vitamins and minerals like vitamin C, potassium and magnesium. Research has shown that continuing to offer vegetables and making them fun can increase consumption. Try cutting cucumbers into fun shapes or making veggie skewers to make it more enjoyable.

Carbohydrates

Carbohydrates provide the energy growing, active children need to feel and do their best. Making a turkey, ham or nut butter sandwich with whole-wheat bread will provide both carbohydrates and fiber that can help to keep your child full and focused throughout the day. If you are looking for something more fun, try making pinwheels with a tortilla and deli meat.

 Protein

Protein is essential for growth and development. While there are many protein options you can include in a child’s meal, deli meat is one of the most common proteins found in children’s lunches.

When it comes to deli meats, some parents may prefer products with fewer preservatives or additional ingredients. Plant-based deli meats can be a great alternative to traditional deli meats and provide your child a nutritious and delicious sandwich you can both feel good about.

Creating well-rounded, nutritious meals for children during the school year is essential for their overall health and academic success. By focusing on balanced meals that provide them with produce, carbs and protein, you can ensure they are getting important nutrients while also introducing them to a variety of delicious, wholesome foods. Remember that balance is key. With a bit of planning, you can make this school year both healthy and tasty for your little ones.

Lunchbox Success

• Pack at least three food groups in every lunch.
• Let kids help choose fruits, veggies and snacks—they’re more likely to eat what they helped pick.
• Cut fruit and vegetables into bite-size pieces for younger children.
• Include an ice pack to keep foods safe until lunchtime.
• Rotate lunches each week to prevent “sandwich burnout.”
• Save treats for the occasional surprise instead of making them the main event.

Healthy Lunchbox Recipes

Turkey Ranch Roll-Ups

• 1 whole-wheat tortilla
• 2 tablespoons whipped cream cheese
• 1 tablespoon ranch dressing
• 3 slices turkey
• 1 slice cheddar cheese
• Baby spinach

Combine cream cheese with ranch. Spread over the tortilla. Layer turkey, cheese and spinach on top. Roll tightly, chill for 10 minutes and slice into 1-inch pinwheels.

Apple Peanut Butter Stackers

• 1 apple, cored and sliced into rounds
• ¼ cup peanut butter
• Granola
• Raisins or mini chocolate chips

Spread peanut butter on one apple slice, sprinkle with granola and raisins, then top with another apple slice. Store in an airtight container. To prevent browning, brush the apple slices lightly with lemon juice.

Leah Goebel is a registered dietitian with more than six years of experience, specializing in complex patient care and nutrition education.