1- Create & Keep It SimpleKids love the variety, and they got bored very easily, to avoid that always ask your children what they would enjoy eating for their snack or lunch. Even if they ask for something not healthy, you can add a small portion of it to satisfy their desire and then add your healthy portions. It is not good if it doesn’t get eaten. So, go with their desire in a smart way! If they don’t like certain foods at home, they won’t like them in their lunch box. Don’t pack too much food – small portions are easy to eat and allows your child to move on to other activities. Involve them in preparation, packing and make it fun! You can use Cookie Cutters to cut up fruit or sandwiches or make a themed lunch box. It takes no extra time than normal. It will help to get them excited about healthy foods.
2- Healthy Always Win!Pick the healthiest options for your children. Limit sweet treats in their lunch box. If you want to include something sweet, a plain biscuit, oatmeal bar or mini muffin is best. A healthy lunch boosts children’s energy, helps them concentrate and learn throughout their day. Food is fuel, so let’s fuel your little learners with the right nutrition to get them through long school days.
3- Rock With ProteinProviding a healthy serving of protein at breakfast and lunch is the number one way you can help your kids stay productive and attentive throughout the day. The amino acids in protein-rich foods provide a steady source of energy, helping to increase motivation and concentration. Research has shown that high-protein diets can decrease symptoms of ADHD, producing better behaviour, attentiveness, and social function. That is school lunch samples for kid-friendly proteins:
- Hard-Boiled Eggs
- Low sugar yogurt
- Sliced turkey
- Canned tuna
4- Omega 3s Are Your Friend For a Healthy Brain DevelopmentResearch shows that omega 3’s can help with brain function, heart disease, blood pressure, hormone production, and so much more. And they may be especially beneficial for improving behavioural symptoms of kids with ADHD. That is some school lunch ideas for getting omega 3s in the lunchbox:
- Nuts: walnuts, almonds
- Baked or smoked salmon
- Extra virgin olive oil
- Canned tuna
5- Fibre Is Your Gold Star!There are a lot of reasons to encourage fibre in your kids’ diet, and to make sure you are getting enough as well! For starters, fibre is filling, and it may help to prevent diabetes. Of course, the most obvious benefits of fibre have to do with digestion. When paired with good hydration, fibre keeps your digestive tract moving along as it should. It prevents, and can even treat, constipation so you don’t find yourself up in the middle of the night with a kid who is in pain and can’t poop! Here are some ideas for kids-friendly high fibre food:
- Grains: Whole wheat pasta/bread, quinoa, brown rice
- Fruit: Pears, apples, berries, bananas, avocados
- Legumes: Peas, lentils, black beans
- Plain popcorn
- Oat-based foods
6- Water Is LifeMake sure your kids always have their water bottle with them at school, when playing sports or when travelling. Carrying water with them will constantly remind them of the importance of drinking plenty of water.
For Healthy Lunch Ideas For kids
- Have your small investment in good-quality lunch boxes and small cooler bags. Keep them all in one place, so you don’t waste time gathering them in the morning.
- Wash lunchboxes thoroughly after every use.
- For busy families, prepare lunchboxes and sandwiches the night before and keep them in the fridge overnight.
- During warmer weather, include a frozen bottle of water in the lunchbox. It will still be cold by lunchtime and will keep the food cool too.