Healthy and Nutritious Lunch Ideas for Kids
Parents always strive to pack a nutritious, filling, and fun lunch for their kids. However, it can be challenging to come up with exciting lunch ideas every day. Pediatricians suggest that parents need to have a formula that includes healthy and easy-to-grab items that keep children energized. But they also recommend sneaking in a small treat now and then. Here are some healthy lunch ideas that pediatricians recommend for kids.
Main Item: Protein-packed Diet
Pediatricians suggest packing a lunch that includes a filling, protein-packed food, such as a turkey and cheddar sandwich or leftover grilled chicken from dinner. However, parents need to be mindful of the processed deli meats they give their kids. These meats have been linked to future cancers, particularly colorectal cancer, so parents need to serve them sparingly.
Fruits and Vegetables: A Plate Full of Healthy Goodness
Half the plate should consist of fresh fruits and vegetables, says Dr.Shelly Vaziri Flais, based on the MyPlate guide from the U.S. Department of Agriculture. They provide kids with essential vitamins and minerals they need, but fiber is an important component in keeping them healthy as well. Portable fruits such as apples, oranges, and easy-to-peel mandarins are popular fruit choices. Veggies such as sliced bell pepper, cucumber, and carrot sticks are easy to cut, quick to grab, and keep well. You can also add a little flavor to the veggies by adding a dip, such as hummus, peanut butter, guacamole, or other spread.
A Little Treat
While it is okay to allow kids to have a dessert with their lunch, pediatricians recommend limiting the sugar in their kids' lunches. Fresh fruits such as raspberries are a great option for dessert. You can also pack small treats such as chocolate-covered raisins, cranberries, pretzels, or a square of chocolate. But remember, everything in moderation, even treats.
Beverages
Pediatricians recommend sticking to water, and children shouldn't be taking caffeine at all. Soda and energy drinks should be avoided, and juices and other sugary drinks should only be saved for special occasions.
Aesthetically Pleasing Lunches
Letting children pick out their own lunchbox can be a way to give them some autonomy and ownership in the process. Aesthetically pleasing lunches can also encourage children to eat more. However, parents should be mindful of setting an impossible standard for themselves and comparing themselves to picture-perfect lunches on social media networks.
Directions
- Pack a protein-packed lunch such as a turkey and cheddar sandwich or leftover grilled chicken.
- Include fresh fruits and veggies such as apples, oranges, mandarins, sliced bell pepper, cucumber, celery, and carrot sticks.
- Add a dip such as hummus, peanut butter, or guacamole to add flavor to veggies.
- Limit sugary treats and stick to fresh fruits such as raspberries.
- Stick to water instead of sugary drinks, sodas, and energy drinks.
- Encourage children to enjoy their meal by letting them pick out their own lunchbox and trying to make lunches aesthetically pleasing.
Originally Post From https://www.today.com/health/diet-fitness/healthy-lunch-ideas-for-kids-rcna153694
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