School is back in session and so are the bagged lunches! Let’s start the new year off with a delicious, balanced, kid-approved lunch plan. Eating healthy can be delicious and easy. It will also help stabilize a child’s energy, sharpen their minds, and even out their moods. While the constant reminder of junk food in schools and on TV can make getting kids to eat well seem impossible, we found some of fabulous recipes that will help instill healthy eating habits without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your child’s lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.
Let’s discuss some tips before selecting the meals.
- Go organic, of course! When possible, it is always best to purchase organic
produce, free range meat and wild fish. They will not only taste better, but they are tremendously better for you and your child’s diet, as well. - Choose local and seasonal. By buying seasonal produce in your area not only helps the environment and your local economy, but it also allows you to experiment with new foods that are in their flavor prime. They will be packed with nutrients and flavors native to the area. In late summer and early fall, take advantage of stone fruit as a snack in your child’s lunch.
Get kids involved. Children enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner. It’s also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.- Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
- Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.
Our favorite recipes for your child’s lunch pale.
The following ideas are perfect for the fast-paced lunch hour kids have during school, keeping in mind their storing capabilities.
Sandwiches
A lunchbox staple, a sandwich is often the perfect lunch for children. And there are an exponential amount of recipes for a healthy sandwich. Now, let’s make them kid-approved.
The Classic PB&J, made healthy
2 slices of whole wheat bread
2 tablespoons of organic nut butter (peanut, almond, cashew)
1/4 cup of your child’s favorite fresh berries
Mix your organic nut butter with fresh berries for the perfect play on PB&J. Minus the preservatives and processed sugars, these fresh berries will provide antioxidants, vitamins and a natural boost to keep your child focused after lunch.
The Classic Cheese, add veggies
2 slices of whole wheat bread
1 to 2 ounces organic cheese
3 thin slices of tomato
1 leaf of leafy lettuce (not iceberg)
2 slices of turkey bacon
1/4 cup shredded carrots OR 3 thin slices of apple
Select your child’s favorite type of cheese. Keep in mind that a creamy goat cheese or a cream cheese are also great options and a hit with kids! Laye on the veggies and turkey bacon for quite the fancy and nutritious cheese sandwich.
The Typical Turkey Sandwich, sophisticated
2 slices of whole wheat bread
3 slices of freshly sliced turkey
2 tablespoons of pesto sauce and roasted red peppers
OR 3 thin slices of pear and 1 tablespoon of honey mustard
OR 2 tablespoons of avocado
OR 2 tablespoons of hummus
The turkey sandwich is an excellent choice for adding a little jazz and a whole lot of flavor. By sneaking fruit and veggies into your child’s turkey sandwich, you will increase the nutrition and develop quite a refined palette.
Sides
It is always best to keep the processed sugars out and nature’s candy in. Here is a list of kid-approved snacks perfect for the lunchbox:
- Easy to eat fruits: apples, plums, strawberries, pears, oranges, bananas. Any fruit in season would be a good choice as a side for your child’s lunch. Fruit provides vitamins and natural sugars that will keep your child alert and healthy.
- Pretzels and crackers. Stay away from the fried and even baked chips. They will contain more saturated fats and calories, making kids sluggish and unhealthy.
- A simple salad. Make sure your child is getting ample amount of fiber by including a simple salad with leafy greens, salt pepper, and a little oil and vinegar. Stay away from store bought dressings as they are often high in sodium and preservatives. Go organic or make it yourself for a sure way to add a healthy tang.
- Dip-able raw veggies. Carrots, broccoli, cucumbers are all excellent side choices. They will provide fiber, vitamins and antioxidants.
Dessert
Dessert doesn’t have to be unhealthy. There are some excellent and easy desserts that will give your child that sugar-fix without ruining their eating habits.- Chocolate covered nuts. Available at most organic stores, these are perfectly portable, easy to eat and really yummy. make sure you go with dark chocolate for extra antioxidants.
- Brown sugar cookies. Easy to make, and equally easy to devour these cookies will surely be the icing on the cake for any child’s (and grown up’s) lunch. Substitute butter with applesauce for a healthier treat!
- Berries and granola. Sweet and nutritious, this combo is the perfect end to a busy lunch, providing a natural boost of energy as well as fiber and vitamins.
Drinks
ALWAYS be sure your child is drinking ample amounts of water throughout the day. It is extremely important in flushing their bodies of impurities and keeping them hydrated. If providing juice, select all natural, unpasteurized juice. If selecting milk, be sure to know if the lunchbox will be able to be refrigerated. Also select organic milk. Several organic milk brands have options that do not need refrigeration. Soy and almond milk are also great choices.
What are your favorite lunch pale meals? Share your ideas, recipes and plans with us and fellow foodies on our Facebook wall!
Source: Epicurious.com
