Tips For A Healthy School Lunchbox

The daily preparation of a lunchbox for school can be quite challenging for parents and kids. With these tips, you would be able to enjoy the process with the kids and help them grow healthily. 

1. How to pick a Lunchbox? Characteristics to look for:

  • Separate compartments to place different foods (cool vs. hot or raw vs. cooked)

  • Perfect sections that are big enough for the amount of food the kid will eat (e.g. enough for a sandwich, lunch, fruit and snack)

  • Right size (not too big in order to fit in the school bag or fit inside of the cooler bag, but also not too small in order to fit the right amount of food).

  • Easy opening but liquid proof and preferably stays cool; or else an ice pack can be added in the cooler bag next to the lunchbox for keeping the food fresh and safe to eat.

  • BPA free for plastic containers, especially if the food will be heated in the microwave.

  • Washable Silicone bags for sandwiches, a way to minimize the use or plastic.

2. How to pack a lunchbox while involving the kids?

  • During the weekend, plan the lunch boxes for the coming week. You can also take them to the grocery store and encourage them to select their favorite fruits and vegetables. 

  • Involve them in the fun making of homemade bakery items, date balls, salads and sandwiches, as well as dips like hummus, minted labneh or guacamole for vegetable crudités or crackers.

  • Make it fun by using different shapes and sizes of containers, packing creative sandwiches, or including small toys or games.

3. Which foods to include in a lunchbox?

  • Make sure they get well-balanced meals:

  1. Proteins with carbohydrates (e.g. tuna, boiled eggs or natural peanut butter sandwich or spaghetti/rice/potato/quinoa/corn with meat/chicken/fish/legumes)

  2. Vegetables (e.g. raw cherry tomatoes with cucumbers and lettuce or cooked carrots with zucchini)

  3. Fruits  (e.g. apple or dried apricots)

  4. Dairy products (e.g. yogurt or cheese).

  5. The extra snack can be edamame, popcorn or a home-made baked muffin etc.

  • Avoid filling a child’s lunchbox with processed, packaged or fried foods as they are considered as “empty calories”. Growing bodies and full-focused minds need natural and nutrient-dense foods.

  • In case they eat lunch at school, make it interesting by giving them a variety of options throughout the week. This can be done by cooking extra food for dinner or freezing items in bulk. They could have those for lunch and re-heat them if needed. Ideas would be stews, whole wheat pastas, mixed salads, quiches, baked fatayer or samosas, pizzas or meat/chicken balls. 

  • For sandwiches, you can try different breads like wraps, pita bread, bagels, toasts, rice cakes and bread rolls. You can cut the sandwiches into different shapes to make it more interesting or pack fillings and breads separately so that kids would enjoy doing their own sandwich instead of eating it soggy.

  • Don’t forget to include cold water in the lunchbox. Children do not need juices nor sports drinks and water is the best option to hydrate their bodies since it quenches the thirst without adding calories or sugars. 

 

To sum up, when children are introduced to wholesome foods and their preparations at a small age, they will grow to have life management skills and healthier choices. Consequently, they will become more fulfilled adults.

 

References:

  • "Children need a well-balanced diet that includes protein, carbohydrates, vegetables, fruits, and dairy products." (Mayo Clinic, 2023).

  • "Avoid filling a child's lunchbox with processed, packaged, or fried foods." (Harvard Health Publishing, 2023).

  • "Don't forget to include cold water in the lunchbox." (KidsHealth, 2023).

Stéphanie

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