Quick, easy and healthy food ideas to give your kids a boost.
By Kendra McGahan, M.S., R.D.N., L.D., C.N.S.C.
Proper nutrition is vital to happy, healthy and focused children. Lunch and snack time provide the perfect opportunity for children to refuel for an afternoon of learning and sports as well as provide essential nutrients for growing bodies. Follow these lunch and snack ideas to help make lunchtime fun for everyone.
Lunch and Snack Tips
Enlist the help of your children when planning and preparing lunches for the week. Encourage kids to try new foods, and pack extra for them to share.
Set aside time on the weekends for food shopping and preparation. Pack lunches the night before to save time during busy mornings.
Buy single-size portions of snack foods when possible. Check labels for sugar and fat content.
Start with protein for growth: Chicken, turkey, tuna, cheese slices, cottage cheese, yogurt, hummus and peanut butter are good choices. Buy natural lunch meats to avoid nitrates.
Add carbohydrates for energy: bagels, pita pockets, tortillas, popcorn, pretzels, and crackers. Choose whole-grain options whenever possible.
Don’t be afraid of fat. Fat helps to keep kids full and provides essential nutrients. Good choices include olive oil-based dressings, peanut butter, nuts, mayonnaise, and avocado. In a pinch, pack leftovers from dinner the night before.
Don’t forget to include an occasional treat! A handful of chocolate chips, a cookie or a pudding cup won’t add a lot of calories, but they do add a lot of smiles.
- Peanut butter and honey on whole-wheat bread with sliced apples.
- A pita pocket stuffed with tuna salad or hummus; served with lettuce and tomatoes, and carrots with dressing for dipping.
- Crackers, cheese slices, lunch meat, mashed avocado, and grapes.
- A yogurt parfait with fresh fruit slices, mixed nuts, and cereal.
- Strawberries, and a tortilla roll-up with turkey, cheese, mayonnaise, mustard, and lettuce.
- Mandarin oranges and cottage cheese.
- Baked corn chips with salsa or bean dip.
- Trail mix with nuts, dried fruit and chocolate chips.
- Celery sticks with peanut butter or cream cheese and raisins.
- Banana with peanut butter or yogurt.
- Get creative at home!
See our recipe for no-bake energy balls. They’re a fun, healthy way to give busy kids an energy boost.