Lunches don’t have to be the same thing every day and healthy does not automatically mean boring. Below are some ideas for healthy, fun lunches that your child will actually eat.
When planning a lunch you want to try to incorporate all 4 food groups: Fruits and Vegetables, Carbohydrates, Protein, and Dairy. All portion sizes should be right for your child dependent upon their age and size. Generally, this means an approximate handful (their handful NOT yours!) from each food group. Most parents make the mistake of packing too much and therefore shouldn’t be surprised if half comes back uneaten at the end of the day. By combining one option from each food group below you can make a healthy, well-balanced lunch that never gets boring.
Half a sandwich, cold pasta salad, half a jacket potato, half a bagel, couscous salad, potato salad, breadsticks, wraps, pitta pizzas, sushi, noodle salad.
Any kind of fruit (a portion is half a large apple or 1 small apple), chopped peppers, cucumber, celery or carrots, vegetable salad, fruit salad, berries (hint: pack frozen and they will be thawed by lunch), smoothies, tinned fruit (packed in juice, not syrup), add vegetables to pasta or potato salad.
Sandwich meat (look for healthy options such as turkey, ham or chicken), tuna or salmon in sandwiches or salads, boiled egg, peanut butter*, nuts (a handful is a portion), eggy bread. (*You will need to check that you are allowed to take nuts into the school and that no child there has a nut allergy).
Yoghurt, fromage frais, cheese (strings, slices or cubes), milk, spreadable cheese, yogurt tubes (hint: these can be frozen for a hot day treat).