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Packing a Healthy Lunch for Your Child

Author: Activate Allen County

February 21, 2016

So the kids have gone back to school. Now you aren’t able to monitor what they’re eating as easily; they are able to make a lot of the choices on their own. But, if your child is a packer, there are some major changes you can make to their lunch in order to make it a healthier one. Next time you pack your child’s lunch (or they do) here are some healthy tips to consider.

Add a lot more fruits and veggies. Actually, half of their plate should be fruits and vegetables. For your child, fruits and veggies can be pretty boring, so in order to make it a little more exciting, throw in some kind of dip. For instance, fruit chunks would go great with a yogurt and cinnamon or vanilla dip!

Rethink the drink. Instead of packing a sugary juice box or Gatorade, try fat-free or low-fat milk or water. Flavored water is a good option as well.

Switch up the sandwich. When making a sandwich for in your child’s lunch, use whole wheat bread rather than white. The wheat bread should be high in fiber and low in added sugars, saturated fat, and sodium. In between the two slices of bread, skip the extra spreads like mayonnaise and mustard. You will want to use a lean protein meat such as low sodium deli turkey or ham. Use a thinly sliced cheese, such as swiss.

Avoid the sweets. In order to pack a healthy lunch, you need to avoid putting in any cookies, pastries, or candies. These can be replaced with much healthier items.

Add healthy snacks. Add in snacks for your child to munch on throughout the day or after school. One quick and easy snack is a homemade trail mix. Throw together some of your favorite nuts and dried fruits. You can also add a whole grain cereal or granola to the mix. Another quick and convenient snack is a single-serving container of low-fat or fat-free yogurt or individually wrapped string cheese.

The possibilities are endless when it comes to packing a healthy lunch. There are lots of quick and delicious lunch items and snacks out there! You just have to be willing to do a little bit of research.

If you pack your child a healthy lunch, you won’t have to worry about monitoring their eating. You won’t have to worry about them eating too much or eating that slice of cake. A healthy lunch is going to lead to a healthier and more active lifestyle for your child. Go to Activate Allen County to get more information about helping your child make healthy choices.