Nutrition is one of the most important things for a developing child, as it can play a crucial role in helping them grow, supporting their brain development, boosting their immunity, and improving their attention span. However, making sure they eat healthy isn’t always easy, especially since most foods marketed for “children” are often high in sugar, sodium, and food colorings.
If you’re unsure what nutritious foods to pack in your child’s lunch for daycare, school, or preschool, then here are some of our best tips and tricks! We promise, eating healthy doesn’t always have to be hard. All it takes is a little bit of practice, and even your pickiest eater will be gobbling down their meals in no time.
7 Tips for Packing a Healthy Lunch
1. Stick to the Main Food Groups
When it comes to packing a lunch, you’re going to want to make it easy on yourself by sticking to the four main food groups: proteins, fruits, vegetables, and grains. Your child’s lunch should include some, if not all, of these. Some examples include:
- Protein: Peanut butter, meat, cheese, beans, yogurt
- Fruit: Apples, bananas, blueberries, clementines, grapes
- Vegetable: Carrot sticks, celery, broccoli, cucumber, bell pepper
- Grains: Crackers, whole grain bread, tortillas, rice, pasta
2. Avoid Prepackaged Products (When Possible)
If you really want your child’s lunch to be healthy, try to avoid as many prepackaged foods as possible. We understand that bags of potato chips or fruit snacks are convenient (especially when you’re packing lunch for multiple kids), but these things often contain many extra additives, preservatives, and unnecessary ingredients you don’t want your child consuming.
If you do want to include prepackaged foods, that’s totally okay—just try to limit the amount to only one or two per meal. This is especially important when it comes to packing soda or juice pouches. Due to their high sugar content, these types of drinks should be reserved for special occasions instead of being served as a standard beverage. Pack milk or water instead!
3. Don’t Overdo It
As a parent, it’s natural for you to fear that your child isn’t eating enough or will get hungry at school. But the reality is that your little one is exactly that: little! And that means they don’t need a feast-sized portion packed for their lunch. They likely won’t end up eating it all, leading to unnecessary food waste. Or, they’ll eat it all and make themselves sick!
Instead of packing two sandwiches, five sides, and a handful of desserts, try:
- About 2 ounces of protein
- ½ cup of fruit
- ½ cup of veggies
- ½ cup cooked grains
- 8 ounces of milk
4. Pack Foods Your Child Will Actually Eat
Make an effort to pack foods your child will actually eat! While it’s natural to want to encourage your child to eat their fruits and vegetables (even the yucky ones), packing them foods they don’t like will only motivate them to go hungry. If your child is picky, save the food-trying and experimental recipes for dinner, so you can watch to make sure they’re eating.
It may help to bring your child with you to the grocery store and have them pick out healthy foods they’ll enjoy. Having them help pack their lunch or meal prep is another way to get them involved and excited about their food. (You can also use this as a fun activity to spend extra time with your children.)
5. Meal Prepping is Key
When it comes to packing a healthy lunch, the number one question most parents have is: “How long will it take?” And we get it, there’s only so many hours in the day! That’s why we recommend spending a few hours each weekend to meal prep for the week. There are tons of amazing recipes out there that you can make enough servings of to last an entire week. Here are a few of our favorites:
You can also prep their snacks by pre-cutting fruit and veggies. Firmer fruits and vegetables, such as cantaloupe, mango, pineapple, cucumber, bell peppers, celery, and carrots, hold up well when chopped in advance. The best part? No more scrambling the night before or right away in the morning when you forgot to put together a lunch. All you need to do is stuff the lunchbox, and you’re done!
6. A Little Treat Goes a Long Way!
C’mon, you didn’t think our hearts were that cold, did you? Just because we love it when kids bring in healthy lunches and snacks doesn’t mean a little treat is a bad thing. Whether your child is a big fan of chocolate or likes something a little salty, a small treat is a perfect way to remind them that you are thinking about them and love them during their day.
The key to treats is portion control. Instead of packing them a whole bag of cookies or a full-sized candy bar, how about trying something a little more “fun-sized”? For example, make mini muffins and sprinkle them in their lunch throughout the week. That way, they are able to enjoy a little something fun, without crashing from their sugar high a little while later!
7. Don’t Be Too Hard on Yourself
Let’s face it: sometimes, you’re not going to have the time to pack your child a healthy lunch. Whether you run out of time to meal prep, or your busy schedule prevents you from going to the grocery store, things happen—and that’s okay! As a parent, you’re doing the absolute best that you can, and you shouldn’t beat yourself up when things don’t go according to plan.
If you have to pack your child a Lunchable (They really can come in handy!) or have to dig something out of the freezer, your child will be totally fine. It’s not about making sure your child eats perfectly EVERY day, but making a conscious effort to give them a healthy diet whenever possible. It’s a habit that will get easier over time, we promise!
Contact Cornerstone Academy for Daycare Services in Kenosha
If you’re interested in enrolling your child at daycare, then contact us today! We’re happy to schedule a tour of our facility or answer any questions you may have. Outside of our specialization in social and language development through art, movement, imagination, and play time, we also encourage healthy eating and habits that set your child up for success!
