The Secret Formula to Build a Healthier Lunchbox in 5 Easy Steps

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  1. Include Proteins

Proteins are extremely important in children as they help the growth of bones and muscles. Also, this type of food helps to fill your children during the day. Proteins are also key in the growth of your children’s bones and muscles. It also includes proteins of non-animal origin. Try the following options:

  • Turkey patties
  • Peanut butter or sunflower seeds
  • Chickpea cream/Hummus
  • Mozzarella cheese
  1. Include Whole Grains

Who said a lunchbox must include a boring sandwich? Think about other options like whole grain crackers, different types of bread like pita bread, whole grain muffins or mini bagels. Includes high-fiber whole meal flours such as:

  • Wholegrain bread
  • High fiber cereal
  • Whole wheat waffles
  • Tortilla chips with flaxseed
  1. Add a Fruit

Nobody likes to eat a mashed banana. Better opt for harder and easier to eat fruits. Dried fruit is also a great option as they are easy to transport. Includes the following options:

  • Tangerine (peeled)
  • Berries
  • Chopped Grapes
  • Dried Cranberries
  • Dried Apples
  1. Don’t Forget About Veggies

Vegetables are full of fiber, soluble vitamins, and water. This will help them feel satisfied throughout the day. Remember to include easy-to-eat vegetables or consider adding dips. Don’t overwhelm your children by adding a large amount either. With 2-3 carrots it is perfect. If your child is not a big fan of vegetables, then make sure to include a fruit. Remember that school is not the ideal place to experiment with new foods or where your kids go to try new foods. Try these fun vegetables:

  • Carrots with ranch
  • Celery with chickpea cream/Hummus
  • Cherry tomatoes with cheese
  • Red/Green peppers
  • Cucumbers with lemon
  1. Make it Extra Special by Adding a Fun Food

Yes, lunchboxes can be fun too. My philosophy focuses on balance. I don’t believe in forbidding food or giving certain foods as rewards. If we teach our children to eat varied and balanced from an early age, we will avoid many problems in the future. Try the following ideas:

  • 1 Square of chocolate
  • Popcorn
  • Chocolate almonds
  • Whole Wheat Chocolate Chip Cookie

I wish all of you a very happy school year. Remember the more involved your children are with the lunch boxes, the more successful they will be! Have a nice meal!