Since in my last post I convinced you of the importance of fitting in a healthy breakfast before school in the morning, it’s time to talk about easy and healthy school snack and lunch ideas.What can you do to help keep your kids’ tummies full and their brains at peak performance? Never fear, I am here for you once again with some healthy snack and lunch ideas!
Showing up for school does not mean just physically being there. A healthy breakfast and/or snack helps kids really be present when they show up to school!
As a reminder, you’re looking for protein, whole grains, fiber, and fitting in as many food groups as you can.
A word about school lunches – if buying lunch at school is what works for your family, then do that! You can’t control everything they eat, but you can talk to your child about how to choose their lunch. Remind them to take those fruits and vegetables that are offered, and to be sure they eat their protein.
I’m going to let you in on some top-secret pro tips:
-
It doesn’t matter which foods are for lunch and which are for snack. Just pack them all together and let them choose something at snack time.
-
Any of these options could also go into the “breakfast ideas” post. And any of those ideas can go here. There are no food rules. You’re the boss.
-
If you have found a healthy lunch that works for your child, and they want to eat it every day – roll with it. It’s fine. They’ll want something different eventually and you have earned the “I don’t have to think about this today” strategy.
On with the ideas.
Dips
Kids love dips. Use that! You can go homemade in a little reusable container, or purchase small ready-made containers. Here’s some easy dip ideas children often enjoy.
-
Hummus – pack raw vegetables (carrots, sliced bell peppers, snap peas, cucumbers), different types of chips (pretzel chips, pita chips, bagel chips, tortilla chips), pita triangles, or pretzels.
-
Guacamole – pack chips, raw vegetables, and crunchy bread like toast and croutons.
-
Yogurt – fruit is great either dipped or mixed into yogurt, you can go for a treat with graham crackers, or add granola. (look for plain or greek yogurt for lower sugar content)
-
Nut butters – apples, bananas, celery, crackers, or breadsticks (be sure and look into allergy restrictions at your school)
Sometimes a spoon is all you need to make dips a delicious lunch or snack!
Sandwiches
I know sandwiches get a bad rap, but you don’t have to go with jelly on Wonder Bread here. There are so many coverings to choose from – whole grain breads or crackers, tortillas, lettuce, bagels, or just go with no bread at all! Just take some lunch meat and roll it up around a piece of cheese and some lettuce. If you really want to be fancy, stick a toothpick in it! You can also get kids interested by making a sandwich on a tortilla, rolling it up, and slicing it into sandwich “rounds”.
Nut butters are a good source of protein and healthy fats – put it on whole grain bread and go ahead and give them a little jam if that’s what you need to get them to eat the good stuff. Meat and cheese are always a good combination. Use lunch meats or grilled chicken, and add some vegetables like lettuce and tomato on there.
Fruits and Vegetables
Keep it simple. Most fruits and vegetables are low or no prep options – slice and go. If you’re using something that can turn brown like apples, throw a few drops of lemon juice on it to keep it fresh until lunchtime.
Leftovers
This Mom is packing up leftovers and a few other goodies with her children
If you are making a healthy dinner that your kids like, there’s no need to make another meal the next day!
Pack up the leftovers in a reusable container or thermos, add some silverware, and send it again for lunch. (This one is my favorite!)
Hard-Boiled Eggs
If you can make up a batch at the beginning of the week, a hardboiled egg (go ahead and peel it ahead of time) is a great source of lean protein.
Homemade “lunchables”
Pack some whole grain crackers, cheese, and meat, and let your child build their own lunch. Go ahead and play with your food!
Premade Smoothies
You can purchase these or make them at home ahead of time. Be sure and look out for sugar content on premade versions – it can be surprisingly high!
The thing we all know about kids is that their tastes change daily. So keep putting new things in front of them and encouraging them to try it! You might be surprised at what your child loves. They may come home with a full lunchbox one day and an empty one the next. It may take a while to hit upon what works for your child. But don’t be discouraged! There are so many choices out there and you can absolutely prepare your child to do their best at school.
