Kids Health Watch is Sponsored by Children’s Medical Group
Maybe it’s a New Year’s Resolution, or maybe you’ve just decided to challenge yourself, but you’ve decided to begin packing your child’s lunch. Congrats! Now what!?
Healthy (and budget-friendly!) lunches for children can be easily accessible with a little bit of planning. The main thing to remember is that kids don’t really mind eating the same food over and over. As adults, we get bored, but most kids don’t mind. In fact, many even enjoy a routine. Generally, the trick is finding something healthy that hits a few main food groups, and then branching out from there. Sandwiches are the tried-and-true way to hit several food groups at once (and are a staple at our house).
For most meals, you’ll want to offer your child a protein, fat, and carbohydrate.
Protein is a fantastic energy source and helps stay with your child over a longer period of time. Examples of proteins are nuts, meats (like deli meat), and eggs. Protein breaks down at a slower rate and helps give you a longer store of energy.
Fats are also important, especially for energetic kids. We tend to think of fats negatively, but they are actually incredibly important in helping the proteins to build up those strong muscles, and also stay with your kid for a longer time to help out with energy. Examples of fats that you can use in the lunch box are mayonnaise, peanut butter, cheese, and avocados.
Carbohydrates are an important ‘quick’ source of energy; however, they do not last very long. They are good to include in a lunch, but that’s why you want to pair them with good proteins and fats. Examples of carbohydrates are crackers, bread, and anything with sugar.
You’ve likely seen social media trends which focus on making ‘cute’ lunches with an enormous amount of creativity. And you’re free to pursue that, but remember that by no means are children expecting over-the-top lunches. For most kids, eating is just a means to an end, and you’re exposing yourself to hurt feelings if those dinosaur-shaped cheese and olive masterpieces hit the floor. So take the stress out of making those lunches, hit the main food groups, and you’ll simplify your life (and budget) in the process.