Healthy Lunch For Child Ideas

By Sherrie Le Masurier

As parents we know coming up with a healthy lunch for child on a daily basis can be a real challenge.

Over the years, I’ve found my best healthy lunch for child ideas are inspired by a well stocked pantry, bread box and refrigerator.

For me, the first step in creating a healthy lunch for child is taken at the grocery store.

If you’re concerned your child’s diet is lacking in nutritional value you may wish to consider implementing some or all of the following ideas.

A healthy lunch for child should start with a wholesome carton or container of milk. Encourage 1% or fat-free over 2% or whole. The reason for this is that milk is one of the most common sources of saturated fat in children’s diets.

When it comes to cheese select low-fat or fat-free. Granted cheese like milk provides calcium, but unfortunately it’s also the second leading source of artery-clogging fat in the diets of most children.

If you’re concerned that your child isn’t getting enough calcium in his or her diet consider that calcium is still found in most lower-fat dairy products as well as in calcium fortified orange juice.

As for breads, think complex carbohydrates over ordinary white bread. True, if given the choice most kids will favor white bread over whole wheat or multi-grain but just think of the added nutritional value. Even if your child eats whole grain bread every other day they’ll hopefully acquire a taste for the hearty more nutritious option over time. 

Most kids love deli meats but there’s value in switching to low-fat  or fat-free brands of their favorites. With improvements in low-fat versions of popular deli meats, favorites like turkey or chicken breast, ham, roast beef or even bologna may still put a smile on your child’s face.

A healthy lunch for child is also not complete without vegetables. If your children aren’t veggie lovers you may have to look for every opportunity you can to incorporate a little green into their lunch. If this is the case, it is time to get sneaky. If you see an opportunity, seize it.

Never pack a sandwich without adding either lettuce or slices of cucumber. Think creatively by adding grated zucchini or carrots to sandwich fillings or mixing some in  your child’s favorite muffin batter. Tomato or vegetable juices may also be worth trying.

Fruit - you’ve got to love it and you’ve got to include it! Each and every healthy lunch for child you pack should include at least one helping of fruit be it fresh seasonal produce or canned unsweetened fruit salad.

When it comes to fruit continually offer up new varieties served different ways. Simply cube or slice your child’s fruit in a new way. Think orange circles or half moons and melon balls and cubes over regular slices. Send along some yogurt dip and you may be able to convert a non-fruit lover into one who can’t get enough of her new found favorites.

When it comes to beverages and preparing a healthy lunch for child, 100% juice is where it’s at. Don’t be fooled by fruit drinks that masquerade as juice. Or what about water? Add some interest to a bottle of water by adding a little concentrated fruit flavor.

Sweet baked goods and junk food with a high fat and salt content are an occasional part of my children’s diets. As with anything, moderation is the key. As often as possible, pack baked chips, pretzels, unsweetened cereals, bread sticks and low-fat crackers over less nutritious varieties.

A healthy lunch for child is based on good nutrition 80 % of the time. The other 20% is where moderation comes into play. If you want to make sure your child’s lunch ends up inside them instead of inside the classroom trash can, you need to incorporate some of their less nutritional favorites from time to time.