It seems like parents are busier than ever, and coming up with creative and healthy lunch box ideas for kids can feel like a daunting task. Balancing good nutrition with creativity helps ensure kids both enjoy their meals and get the fuel they need to power through an afternoon of learning. In this article, we'll explore a wide variety of lunch ideas for kids that will make mealtime fun and nutritious at the same time.
The importance of a balanced lunch
Think about how much energy kids burn throughout the day. When they're at school, kids are in constant movement, whether at recess or going from one class to another. When they have a balanced lunch, they have the fuel they need to fully embrace their day. Nutritious lunches are a crucial part of a healthy lifestyle, helping children keep their bodies strong so they can properly grow.
Equally important, nutrient-dense lunches boost their brainpower. When a child eats a balanced meal, they're more likely to be able to concentrate and focus. Also, a healthy noonday meal keeps their energy levels stable, helping them avoid afternoon crankiness.
Fun and nutritious sandwich alternatives
Sandwiches are a lunchbox mainstay, and why not? They're quick to make, kids love them, and making healthy sandwiches is a breeze. However, it's nice to change things up sometimes with lunch ideas without sandwiches. Plus, some kids may not like sandwiches. Special dietary needs can also come into play. For this reason, it's a good idea to have some non-sandwich lunch ideas in your lunch box idea tool chest.
- Quinoa salad with yogurt: Quinoa is loaded with protein, while yogurt adds more protein, dairy, calcium, potassium, and phosphorus. Opt for plain nonfat yogurt with a side of fruit they can stir in.
- Chicken salad with crackers: Chicken salad can be made with finely chopped celery to add fiber and nutrients. Pack the lunch box with whole-grain crackers for a fiber-rich option.
- Hummus and pita bread: Soft pita bread can be spread with protein-rich hummus.
Bento box inspiration
A bento box is a lunch box with several small divided sections. Essentially, a bento box is a bowl with a securely fastened lid. Bento boxes are great for keeping all of the foods separate while also encouraging a wide variety of foods.
- Hummus and crackers: Add some of your child's favorite hummus to the bento box, along with some whole-wheat crackers. Pair this with cheddar cheese cubes for dairy and a side of grapes for easy snacking.
- PBJ bento: Make a classic peanut butter and jelly sandwich and remove the crust. Then, add PBJ triangles to the bento box. Cut-up strawberries complete this nutritious meal with a pop of gorgeous color. You can also use other types of nut butter if your school doesn't allow peanut butter.
- Zucchini-banana muffin lunch: Muffin lunches are perfect because they're easy to make, and kids love them. The muffins go in the large section of the bento box, and you can fill the other sections with baby carrots and a single-serving container of applesauce.
Protein-packed snacks
Protein is important for a child's growth and development, and it keeps kids fuller for longer. Additionally, protein is crucial for brain health, and it can enhance memory, concentration, and overall cognitive function. Toss some protein-rich snacks into your child's lunch for quick fuel and brain food.
- Almond butter and crackers: Making these in advance and putting them in the lunch box will keep things neat and tidy at mealtime.
- Hard-boiled eggs: Eggs are an incredible source of protein, and they're the ultimate fast food. Peel them at home and pack them into zipper bags. Sprinkle them with a little salt and pepper for added flavor.
- String cheese: With cheese, you get a double benefit of dairy and protein.
Colorful fruit and veggie combos
Most kids love various types of fruit, but an affection for veggies doesn't come as naturally for every child. If you have a little one who doesn't embrace vegetables easily, try some of these ideas.
- Carrot-zucchini muffins: Zucchini has a naturally sweeter taste than some vegetables, and it cooks up well with shredded carrots in muffins.
- Green salad with berries: Top a bed of crisp salad greens with blueberries or sliced strawberries.
- Smoothies: You can easily blend some greens with fruit to make a colorful smoothie your child will love.
Creative ways to include dairy
Dairy products play an important role in preventing cardiovascular disease and other illnesses. Also, dairy foods contain vitamin D, calcium, and phosphorus, all of which are important for building healthy bones. Try some of these ideas for incorporating more dairy into your child's lunch.
- Cheese cubes: We've mentioned string cheese as a great protein-rich snack, but don't overlook simple cubes of cheddar cheese, Monterey jack cheese, and other types.
- Feta cheese on a salad: When you make that green salad topped with blueberries, go ahead and sprinkle some feta cheese on top for a healthy boost of dairy.
- Pinwheels: Create a pinwheel snack roll using a whole-wheat tortilla, lean meat, and sliced cheese. Cut it into bite-sized pieces for easy eating.
Hydration tips for kids
Staying hydrated is necessary because kids have a long day from the time they leave in the morning until they get home in the afternoon. The best way to keep kids hydrated is to provide them with plenty of water. The National Academy of Sciences suggests that kids need anywhere from seven to 14 cups of water every day, with toddlers needing less than teenagers.
While some water can come from foods such as fruits and vegetables, it's also important to include bottled water so they have plenty to drink throughout the day. If your child doesn't care for plain water, you can add natural flavoring to it. Consider fruit slices or berries to add both flavor and nutrition. To make drinking water more fun for your kids, use colorful water bottles or cups they choose.
Conclusion: easy healthy lunch box ideas for kids
For kids, healthy lunches are key to overall wellness. A healthy lunch not only provides a child with the nutrition they need for the present but also teaches them how to make healthy food choices in the future.
When paired with apps for tracking food intake, the Evidation app is a complementary tool with resources and articles to add more value to the wellness of your family. You can earn rewards and points for other healthy habits, including tracking your activities, sleep, and mood. Download the Evidation app today to continue your family's healthy living journey.
