Healthy Lunch Ideas for Kids: A Dietitian's Guide

For parents, when it comes to packing a lunchbox that is both delicious and healthy and actually gets eaten, things can turn overwhelming. On one hand, you probably want to ensure your little ones get the nutrition they need to grow, learn, and stay energetic. On the other hand, you know inside that kids are picky eaters and something too healthy might come home untouched.

But why do healthy lunches actually matter? According to the CDC, students who eat well-balanced meals perform up to 25 percent better in tests. The truth is, a healthy lunch makes a big difference in how kids feel and function during the school day. However, with a balance of taste and nutrition, things are not too difficult either.

Read below this health guide to find out some dietitian-approved lunch box ideas to appeal to even the fussiest kids.

4 Dietary Approved Lunch Box Ideas for Kids

Here are a few nutritionists recommended easy, nutritious lunch ideas that probably won't end up in the trash can.

The Bento Box Theme

Kids actually love variety—whether it's toys, books, or even food. With this bento box approach, you can easily pack in a series of small, separate portions, which can make eating more fun. You can add the following elements in bit-sized forms into the little compartments.

Protein: Tofu, or chicken meatballs
Carbs: brown rice balls
Veggies: cherry tomatoes, carrots, or sliced cucumbers
Fruit: Fresh berries, oranges, apple, or banana slices
Fats: cheese cube, hummus dip

The best part is that kids are 70 percent more likely to try new foods when they’re presented in small portions. Who knows, this might turn out to be a great way to sneak in some veggies your child doesn't usually eat.

Wraps and Roll-Ups

If your kids love getting hands on with their food, rolls and wraps are certainly a hit. You can pack in whole grain wraps with fillings and let your little one prepare their own DIY wraps. Here are some winning combos that will steal your little one’s heart.

Wrap: Whole wheat, spinach, or beetroot wrap
Protein: sliced paneer, a boiled egg, or chicken
Veggies: Sliced carrots, bell peppers, onions, and lettuce
Fats: shredded cheese, guacamole, or mashed avocado
Extras: Greek yoghurt or hummus dip

After all, even studies have proven that kids who engage in cooking are likely more interested in eating what they have prepared. Win-win!

Veggie Loaded Mini Pizzas

Most kids love pizza. And if your little one does too, what’s better than trying out mini pizzas loaded with healthy toppings? To prepare, you can easily use Pita bread or whole-wheat English bread as the base. A thin layer of tomato sauce and shredded cheese, and you’re all set to go. Let your child pick and add toppings such as

Cherry tomatoes
Capsicum
Olives
Sweet corn
Basil leaves
Chicken

Bake for a few minutes until the cheese is melted and you get your lunch packed with fibre, calcium, and a lot of vitamins.

Protein-rich Pasta Salad

Yes, you heard this right. Even pastas can be turned into a healthier alternative with this trick. All you need to do is choose whole-grain or legume-based pasta for fibre and then add the following elements to get the nutrition balance in every bite.

Protein: chickpeas, black beans, or chicken
Veggies: cucumber, cherry tomatoes, zucchini, and bell peppers
Fat: A drizzle of olive oil or a little shredded cheese
Add Ons: Basil and oregano for the extra punch.

This fibre-loaded pasta salad is not just an easy, go-to lunch box for busy parents but is also loaded with nutrition. According to the American Academy of Paediatrics, kids who consume fibre-rich lunches tend to have fewer chances of energy crashes and remain full throughout the entire day at school.

Takeaway

If you think healthy lunches come with complications and lots of effort, you’re wrong! Of course, lunches don't have to look like Pinterest boards every time. The best lunches are those that are simple and packed with nutrition. In this guide, explore some of the best lunch box ideas recommended by dietitian that will help those little ones stay active and mindful the entire day.