As you begin plans to make sure school lunches encourage “whole and real” foods to get your child’s day started out right. Think about the food groups and plan around them. Always pack a vegetable, a fruit, a whole grain and a protein.
- Control portion size for health and weight management.
- Take the guessing out as to what your child is eating for lunch
- Get the whole family involved!
- A great way to get back to basics by eating ‘real food’ and eliminating processed food.
- Shop as a team with your kids. Find out what they like rather than what “you” think they should like.
1. Make sure your child lunchbox includes foods for the following nutrients: Vitamin D, Calcium, High Fiber, Protein and antioxidants.
- Green vegetables: spinach, kale, broccoli, bok choy, asparagus, green beans, snap peas, broccoli or cauliflower
- Whole grains/high fiber foods: quinoa, brown rice, chick peas, lentils, beans, sweet potatoes
- Low fat dairy products: kefir, Greek yogurt, cottage cheese, milk and chocolate milk
- Fruit: kiwi, strawberries, raspberries, watermelon, and apples or blueberries
- Protein: meat from chicken, fish, turkey lean beef or pork and meat alternatives tofu, hummus, beans or nut spreads
2. Change the presentation of foods and stop being so boring!
- Sandwiches can be made on banana bread, zucchini bread, sliced/cored apples, wraps or bagels/li>
- Make smoothies and freeze them in ice pop molds
- Use fun vegetable cutters for slicing vegetables
- Use sandwich or cookie cutters for fun shapes
- Experiment with different kinds of lunch box containers or baggies for your kids to enjoy (monster bags by Wexy or reusable bags)
- Use a thermos for soups, pastas or even hot chocolate
To help get you started we have printables for creating healthy lunches and a giveaway for a chance to win 1 of 10 Lunchblox! Enter here: http://bit.ly/LiVeWellLunches3. USE real food. Learn to use foods that have less than 5 ingredients. Use whole wheat, whole grain, milk, meat, vegetables, local bakery, or foods that you make from scratch. NO fast food, NO deep fried food.4. USE lunch box notes for kids or motivational tips. You can always just put a nice note on a napkin inside your child’s lunchbox.5. Making a lunchbox with your child is so important. It show’s you care about your child and it gives them the proper fuel for growth and development, helps control the portions and that you have a solid nutritional value to their meal.