With school starting, I am reminded of the importance of packing healthy lunches that incorporate the five food groups: protein, carbohydrates, dairy, veggies, and fruit. This may sound overwhelming, but it becomes easy once it’s a routine.
Here are some of my suggestions for each of the five food groups:
Protein: The best way to fit protein into a lunch is by making it the biggest item of the meal. Making your child chicken, egg, or tuna salad is a great way to pack in the most protein. A great option is also a nut butter sandwich of your choice.
Carbs: The carbs in a lunch can come from many different sources. Whole grain is the way to go! Choose whole wheat or whole grain bread for sandwiches. Whole-grain crackers to pair with cheese is also a great idea. Popcorn is a whole grain too! And we all know that it is a snack that most kids enjoy.
Dairy: Include a low-fat yogurt of your kids’ liking in their lunch. Greek yogurt is the best because of its protein content. If your child is a fan of cottage cheese this is a great way to add dairy and protein to any lunch. Other ideas include a low-fat cheese stick or even low-fat chocolate milk!
Veggies: Some kids are pickier than others when it comes to vegetables. I find that commonly liked veggies among kids are cucumbers, peppers, sweet potatoes, carrots, tomatoes, and broccoli. A tip to get your child more interested in eating veggies is to supply dip options. Whether it is ranch, hummus, or peanut butter, adding a flavor to a veggie can help lean them towards consuming more nutrients.
Fruits: Fruits are loved by many children due to their sweetness. Fruit has many nutritional benefits and works great as a snack inside a lunch box. Freshly cut fruit, applesauce, and dried fruit all work well.
Children perform best in school when they are well-fueled, and this can be done by including all five food groups in their lunch. Involve your child in getting their five groups! Preparing lunches can soon become an enjoyable routine! These suggestions are also great for parents to follow—bringing in healthy lunches conquers the lure of takeout and vending machines.
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