Good nutrition is a big part of a child’s development, for them to grow healthy and smart, they need to eat a lot of vitamins and minerals-filled food, and even the snacks need to be healthy.
The Discovery publication states that chronic lifestyle diseases like diabetes, heart disease, stroke, and certain cancers often begin in childhood, with the fundamentals of healthy eating developed during this time. This is why it’s important to be mindful of your kid’s food intake and packing them a healthy lunchbox for school is one other way to do it.
Health publications and nutritionists advise that the following should be present on your kids’ lunch:
Protein
A source of protein is crucial for a child’s growth as it boosts energy, builds strong muscles, aids growth, and aids injury repair, states Strong4Life. Ideas to throw in your child’s lunch according to Motherly, to name a few include
- Ham
- Mayo
- Turkey roll-ups
- Tuna, egg, and pasta salad
- Peanut butter and jelly sandwich
- Roasted chicken
- Chicken nuggets
- Hard-boiled eggs.
Fruit
According to HealthXChange, fruits and vegetables are rich in vitamins, minerals, fibre, and antioxidants, which promote good health, protect against disease, ensure healthy growth, strengthen the immune system, prevent chronic diseases, and aid in digestive function. You can include fruits that your child would enjoy as suggested by Motherly, such as:
- Berries
- Apples (a squeeze of lemon juice helps them stay fresh)
- Bananas
- Oranges Grapes
- Watermelon
- Pineapple
- Pear
- Mango
- Kiwi
Veggies
Children often eat vegetables only with dinner, but this doesn’t meet their nutrient needs. Only About Children believes that to increase their intake, add vegetables to their lunch boxes and provide more opportunities for them to consume essential nutrients and minerals. Motherly suggest that you include:
- Cucumbers
- Celery
- Carrots
- Bell peppers
- Snow peas
- Cherry tomatoes
- Avocado
Dairy
Dairy products offer health benefits, including strong bones and essential nutrients like calcium, potassium, vitamin D, and protein, which are crucial for body maintenance, according to My Plate. The publication believes that children need these nutrients in their lunchboxes every day to keep their bodies and minds fit for a school day. It is further stated that you try yoghurt and blueberries, cream cheese, moon cheese, or baby belts.
Sweets
We can’t deny that kids will always prefer sweets above everything mentioned above, that’s why it’s good that they have them but in specific quantities and guarded times. Healthy sweets you can give your child as suggested by Only About Children, include raisins, granola bars, pretzels, gummies and mini-cookies
Also see: How to navigate baby weaning
