Easy, Healthy Lunchbox Ideas for Your Child

Posted on October 7, 2016 by CHS

Between work, soccer practice, making family dinners, and hectic mornings trying to get the kids in the car and off to school, packing lunches is no easy task. But don’t let the rush get in the way of keeping your child healthy and well-fed.

Unfortunately, many schools still offer unhealthy choices, and the quickest meals tend to be packaged and full of sugar, sodium, preservatives, and harmful fats. Here are some healthy, easy foods that are quick to throw together for your child’s lunch and keep them energized and focused throughout the day:

Lunch Ideas:

• Strawberry & PB Wrap – Spread natural peanut butter on a whole wheat tortilla, top with sliced strawberries, and roll up. Cut into 3-4 smaller portions. Serve with a side of sliced cucumbers.
• Homemade Lunchables – use a pre-portioned Tupperware container and fill one section with kid-sized mozzarella or cheddar cheese slices, another with Canadian bacon, and another with round crackers (like Ritz). Serve with a side of celery and carrot sticks.
• Egg White Muffins: Pre-cook a dozen or more of these veggie-filled egg white muffins to have on hand for an easy, bite-size way to get vegetables and protein into your child’s lunch. Include ketchup, mustard, or BBQ sauce to dip in for even more flavor.  Serve with a side of grapes.
• BLT Wrap – Combine romaine lettuce, tomato slices, avocado, and turkey bacon into a whole wheat tortilla. Wrap in aluminum foil or parchment paper to keep it tightly rolled. Serve with a side of apple slices.
• Turkey Salad Pita - Mix diced turkey, almonds, halved seedless red grapes, chopped celery, and mayonnaise. Pack inside of half a whole wheat pita.
• Corn and Zucchini Fritters:  Your child will never know they’re eating vegetables with these fritters made with pancake batter! Serve with a side of berries.
• Turkey Cheese Roll-Ups – Spread cream cheese on a whole wheat tortilla then fill with a few baby spinach leaves, shredded carrots, and sliced turkey.
• Chicken Nuggets – these homemade chicken nuggets are easy to make and much healthier than fast food, but your kids won’t know the difference! Serve with a side of baby carrots and celery.
• BBQ Chicken Sandwich: Toss some shredded rotisserie chicken with BBQ sauce, shredded carrots, tomatoes, and cilantro. Pack separately from a whole wheat burger bun so your child can assemble it at lunch to avoid a soggy sandwich.  Serve with a side of watermelon chunks.
• Curried Egg Salad Sandwich: Combine hard boiled eggs, mayo, raisins, celery and curry powder. Pack between two slices of whole wheat bread or hot dog bun. Serve with a side of orange slices.

For more information on nutrition for children, download our Nutrition brochure or listen to the Nutrition podcast.

Additional Sources:

http://www.food.com/slideshow/back-to-school-lunch-box-ideas-111/cinnamon-apple-chips-20
http://www.bonappetit.com/recipes/family-meals/slideshow/25-quick-and-easy-school-lunches-to-pack-for-your-kids/?slide=3
http://www.kidspot.com.au/kitchen/recipes/fun-sushi-balls-3753
http://www.superhealthykids.com/toddler-perfect-chicken-nuggets/
http://stayathomemoms.about.com/od/raisingyourchildren/a/101-Ideas-For-Kids-Lunches.htm
http://vegetariantimes.com/article/a-healthy-lunchbox-hits/
http://www.vegkitchen.com/kid-friendly-recipes/school-lunch-recipes/