As thousands of students have returned to school following summer break, many parents are caught in a big dilemma as they ponder, ‘How do I pack a healthy lunch for my child that they’re actually going to like and eat?’
According to Roohe Ahmed, a dietitian/nutritionist with Kaiser Permanente Southern California, making sure your child eats a balanced lunch with minimally processed foods ideally low in added sugars, salt and preservatives is important for their ability to learn and succeed in the classroom.
“In addition to a nutritious breakfast, a healthy lunch and snacks will provide a child with the energy and attention span needed to succeed in school,” Ahmed said. “Packing a nutritious lunch that children will enjoy does not have to be as challenging as many parents may think.”
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According to Ahmed, it’s important to avoid ultra-processed food such as lunch meat, chips and cookies that are typically high in fat, salt, sugar and preservatives. Ahmed recommended replacing with vegetables, fruits, cottage or low-fat cheese and other options that she noted will provide children with a well-balanced meal.
“When it comes to packing a healthy school lunch for your child, consider choosing fish, poultry, beans and nuts,” Ahmed said. “Limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains like whole-wheat bread, whole-grain pasta and brown rice. Limit refined grains like white rice and white bread.
To make such food tastier, Ahmed said one can include fruits and vegetables with dips. For instance, consider including hummus in your child’s backpack for your them to eat along with veggies for a tasty treat. If you make a sandwich, use whole grain bread or tortilla wraps.
Additionally, healthy lunches can include tuna, chicken salad, plant-based food and healthy carbs such as beans or lentils. “That way, you’re more likely to help your child do better in the classroom,” Ahmed said.
Consider packing the below yummy and simple healthy snack ideas and pairings:
- Peanut butter + banana.
- Hummus + raw vegetables.
- Protein bar + raw vegetables.
- Greek yogurt + berries + granola.
- Cottage cheese + pineapple.
- Trail mix.
- String cheese + apple.
As for examples of food you should avoid placing in your child’s lunchbox:
- Cakes, biscuits and other items high in saturated fat and added sugar.
- Soft drinks.
- Packaged snacks high in salt, saturated fat or added sugar.
When deciding on a healthy and nutritious school lunch, involve your child and make the process fun, Ahmed said. That way, your child is more likely to buy into the concept of eating lunch and snacks that are healthier and more nutritious.
