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With schools re-opening across the country, the back-to-school routine has returned. Now it’s time to pull out the backpacks from the closets, launder the clothing, and clean out the lunch bag — that hopefully doesn’t still have food in it from 2020.
Amongst the many tasks that parents have to take on, lunches — particularly when your child is a picky eater — can be the most grueling part of the preparations. Add to that the before-school rush that parents are all too familiar with, and it gets even more daunting. But here are some ways that you can make a healthy kids’ lunch — ahead of time — to help your mornings run smoother.
Why is eating healthy important?
One thing that parents have learned the most from the pandemic, is that their child’s health is of the utmost importance. But we — along with our kids — may have developed some less-than-ideal eating habits during lockdown.
“A lot of things happened during COVID to maybe make us a little less healthy,” Dr. Sandra Hassink, medical director of the American Academy of Pediatrics Institute for Healthy Childhood Weight, told NPR. Hassink advised parents to take a look at eating habits during the pandemic and if necessary, do a reset to begin making healthier choices.
Not only does your child need the right nutrition to stay physically healthy, but they need it to also help them maintain their attentiveness as their hardworking teachers take them through the lessons. Simple make-ahead healthy kid lunches can be done, and here are ways of achieving that.
To start, here is an overview of what HealthyChildren.org outlines as the necessary types of foods that a child is supposed to eat at each stage:
- Babies, six months and older, will benefit from iron and zinc-rich solids.
- Toddlers and preschoolers will benefit from calcium and fiber.
- Grade schoolers may encounter high amounts of sugar, fats, and sodium as they begin choosing their own foods, and so they will benefit from consuming a variety of healthy foods.
- Preteens and teens will benefit from calcium and iron.
Healthy snacks for kids
These make-ahead treats will probably become your kid’s favorite long after school ends.
S’mores energy balls
Have your child try out Eating Well’s energy balls that are a fun protein-rich snack. The bits of chocolate, and the hidden marshmallow will make this healthy snack place a smile on any kid’s face.
Air popped popcorn
Popcorn, that is not lathered in mouth-watering butter, can be a great healthy snack for children. For this recipe that was suggested by SavetheChildren.org, all that is needed is a drizzle of olive oil and a light dusting of cheese.
Pita chips + healthy dip
Dips can be a great way to introduce veggies and proteins to your kids. Anything from a tomato-based salsa to an avocado dip, will help provide your child with the nutrients they need. Try this simple white bean dip recipe with either pita chips or veggies and find out what pairings work for your child.
Smoothies
During a hot day at school, a nutritious smoothie can be just the thing that helps your child forget about the weather. “I’ve definitely made a lot of smoothies in an attempt to get something vegetal in [my children’s] bodies,” mom of three Annie Munson-Phelps previously told Mom.com. (Make sure to put an ice pack in with that smoothie to keep it cool and fresh.)
Healthy ideas for lunch
Healthy treats that teens and tweens will love, and younger kids will ask for, too? Yes, please!
Spinach and turkey pinwheels
Pinwheels can be a popular choice amongst moms since they have simple ingredients and are easy to prep beforehand. Test out this recipe for spinach and turkey pinwheels on your child to see if this versatile meal can be on your lunch rotation.
Japanese rice balls (Onigiri)
Rice balls are the perfect choice for a child who get excited about the shape and look of a meal. Rice balls are also a good choice for parents, considering how easy they are to make beforehand with leftover rice.
Soba Noodle Salad
Noodles, in general, present a great way to bring in flavorful vegetables and proteins, and soba noodles are an even healthier choice as they are made out of buckwheat. Try this Soba Noodle Salad that will pack easily in a lunchbox.
Mini Pizza Bites
Sometimes the key to getting your child to eat is found by having them participate in the process. With your child, cook up pizza bites made in muffin cups that will help her see the joy in eating what was cooked.
Breakfast for Lunch
Sometimes kids just want to eat breakfast all day, so why not scramble an extra egg and pour the last bit of pancake batter onto the stove. This unexpected lunchtime meal might bring out a large smile on his face.
Test out different recipes one at a time to see if it passes the test — when your child brings home an empty lunch box.
Safe food storage containers
With the yummy meals prepared, what will be the safe way to store them so that they don’t get spoiled by lunchtime? Here are a couple of safe food storage ideas suggested by moms — make sure to also include a non-toxic, kid-safe ice pack to keep food from spoiling, especially during the warm fall months.
Bento Boxes
Bento boxes are have separate compartments and can keep food either hot or cold. Mom.com’s Monica Oliver shared her top pick for a bento box.
Reusable Storage Bags
Reusable storage bags are also a great way to help keep snacks stored throughout the day while also being eco-friendly. Paige Brettingen from Mom.com pointed out her choice for snack bags.
