Healthy Lunch Boxes = Healthy Kids
Obesity has become a big concern in the youth over the last 3 decades. According to the CDC, approximately 1 in 5 U.S. children and adolescents have obesity.
Sugary snacks, processed foods, and a sedentary lifestyle are only some factors to blame. This is why it is so crucial that we instill good eating habits in our children from an early age. And this includes the lunch box they take to school.
A healthy lunch box for kids is key to minimizing the obesity crisis, warding off illness, building a robust immune system, and supporting brain development. It is also an opportunity to create healthy habits and appreciate nourishing foods from a young age. Studies have shown that establishing healthy eating habits from a young age will impact a person's food choices later in life.
So how do you pack a healthy lunch box for your kids? What should you include? We got you covered! Below are our tips on how to pack a healthy lunch box for your kids!
THE FOUR FUNDAMENTALS OF A HEALTHY LUNCH BOX
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Foods For Brain Development
------Food choices can significantly affect a child's brain development, concentration levels, and behavior pattern.
Deficiencies in vitamins and minerals, specifically thiamine, vitamin E, vitamin B, iodine, and zinc, are shown to inhibit cognitive abilities and mental concentration.
Brain-boosting foods containing omega-3 fatty acids, iron, zinc, and probiotics can support healthy brain development and learning capabilities.
Green veggies, berries, nuts, and avocado can offer these nutrients.
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Foods For Growth
------Children will grow until their mid-teens, so they need support to build muscles and to strengthen their bone structure. Quality nutrition and good sleep are two essentials to help with growth.
Protein, vitamin A (beta carotene), B and C, calcium, magnesium, and iron are all essential for optimal growth.
Foods like Greek yogurt, soy products, nuts, seeds, legumes, and veggies will do the trick.
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Foods For Energy
------The energy of kids amazes (and tires!) us all! Due to constant moving, exploring, curiosity, and playing all day, kids need a lot of energy-boosting foods to support their never-ending energy.
Slow-releasing carbohydrates, healthy fats, and B vitamins can keep their energy running high, especially when the afternoon slump hits.
Include foods like whole grains, rice, starchy vegetables, whole wheat bread, dried and fresh fruit, and nut butter.
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Foods For A Healthy Immune System
------Healthy foods play an essential role in our immune system and our ability to ward off illness. Whereas unhealthy junk foods such as processed foods, sugar, and saturated fats can have the opposite affect.
Nutrients like vitamin A, C, and D, iron, and zinc can strengthen the immune system.
Eating a variety of veggies and fruit is a great start to improve and strengthen the immune system.
Ideas To Pack A Healthy Lunch Box For Kids
Protein
Protein helps to keep your kids fuller for longer and aids brain and growth development. Include one or two portions of protein. Remember that protein requirements differ according to age. Here is a guide on how much protein a child needs according to his/her age.
At Country Life Natural Foods, we root for a plant-based diet for optimal health. Here are some of the best vegan protein sources. However, please consult with a nutritionist on protein sources for your kids.
Unsweetened yogurt, hummus, hard-boiled eggs, cheese, nuts, roasted chickpeas, tofu, soy curls, and sliced chicken breasts are all excellent options.
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Whole Grains
Whole grains will provide your kids with essential fiber, nutrients, and the energy to get through the day.
Kids may not love whole grains at first, so spruce it up with some of their favorites, like mayonnaise, ketchup, cheese, and others, to disguise the new taste and gradually and remove the not-so-good ingredients.
Some great options include whole wheat bread, crackers, pita bread, pasta, homemade muffins, oats, low-fat granola, and tortillas.
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Fruits & Veggies
Try to include at least one serving (1/2 cup) of fruit and vegetable each to increase the vitamin, minerals, and antioxidant intake. Now we know kids are not always fond of this food group, so make it easy and tasty!
Cut it into bite-sized strips or pieces and serve with a yummy dip such as hummus, guacamole, or ranch dressing. Serve fruit with plain yogurt and a little bit of honey for a sweet treat. You could also make fun fruit sticks!
Grapes, berries, sliced apples, bananas, peeled citrus, baby carrots, cucumbers, cherry tomatoes, and bell peppers are some super yummy options for kids.
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Healthy Fats
Healthy fats protect the organs, promote healthy brain function, and protect against chronic illnesses like heart disease. They also help to keep joints healthy.
This may be a difficult food group, but there are a few options. Always check labels to avoid bad saturated fats and trans-fatty acids. Stick to the good monounsaturated and polyunsaturated fats.
Nuts, nut butter, seed bars, tuna sandwiches, and avocado are some great options for healthy fats and omega-3s. Not sure how to use seeds? Here are a few ideas!
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Sweet, Healthy Treats
We're pretty sure 99% of kids on this planet like a sweet treat! Lunch boxes does not have to be boring, they need to be fun!
Add a healthier sweet treat option (compared to store-bought candies, chocolates, and snacks) as a treat, while still providing some macronutrients and that much needed energy.
Dried fruit, trail mix, and homemade treats with limited ingredients are some great options.
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