Healthy School Lunch Ideas

Packing a healthy lunch for a child is easy; just toss some carrots and a turkey on multi-grain bread into a bag and furnish with a bottled water. Packing a healthy lunch your child will want to eat, thought, requires a little more thought and planning.

The basis of a typical brown bag lunch is, of course, the sandwich and this is where we will start. A good, sneaky tip to improving this component is actually rather simple and starts at the grocery store. Many companies are now offering "white" whole wheat loaves of bread. Now, the actual health benefits may not be as great as a 12-grain, but the taste benefits for your child means that they will actually eat it.

Besides switching up the bread, you should consider the filling for the sandwich. If you know the lunches can be refrigerated, then turkey, lettuce, and a slice of tomato is not only delicious, but also provides protein and nutrients which are great for a growing child.

If there is not a refrigerator available at your child's school, then a traditional PB&J can do the trick, too. Peanut butter comes in reduced-fat varieties nowadays and will be the source of protein. If you are concerned about the fat content, know that peanuts contain the heart-healthy variety, which is a stark contrast to the kind found in potato chips and fried food.

Along with the peanut butter, consider the type of jelly/jam you use. Most of the large jars found in the jelly section are based with high fructose corn syrup. This ingredient is under scrutiny from the health-conscious community, as it may be a component in weight gain and obesity. That issue is actually up for debate, but there is a healthy alternative of varieties which only use fruit. Pair some of this with reduced-fat peanut butter on white whole wheat bread and cut diagonally -- your child is guaranteed to love it.

Beyond sandwiches, it is important to fill your young ones up with some side items. The key, though, is to choose ones which are more nutritious than regular cookies or chips, but still tasty enough they won't end up in the trash. Fruit is always a great idea. Apples and bananas are a tad boring, but get the job done if your child likes them, and some definitely do. If those time-tested standbys don't work for you, try berries. Strawberries, blueberries, and raspberries taste sweet (like candy), but are choke full of vitamins and antioxidants. With regard to apples, instead of just dumping a whole one into the lunch bag, try slicing it up and maybe including some peanut butter to dip the slices into, for a little extra flavor and protein.

If your child enjoys chips, try packing those of the baked varieties. There are many options with regard to this kind of snack and the taste difference isn't great enough for your child to mind. Plain ones are, of course, one option, but you can find them in barbecue, cheddar, or sour cream and onion flavors, as well.

Now that the food has been taken care of, it is time to consider what to pack your little student to drink. A can of soda is the easy answer, but there is absolutely no health benefit and, research is showing, it could actually be rather detrimental. Juice is one healthier possibility. Be careful, though, and make sure to scan the ingredient list. You want to ideally find a beverage which is not sweetened with high fructose corn syrup and, at the same time, have fruit or fruit juice as a major ingredient. Please note, the further up on the ingredient list something appears, the greater the quantity of it is contained in the item.

With a little thought, and some smart shopping, you will be able to pack a lunch for you child that will not only be nutritious, but also one they will want to eat. Your child will thank you because it tastes good and you'll be able to smile knowing that you are helping them develop healthy bodies.