Easy Healthy Ideas for School Lunches: With the return to school, many parents are overwhelmed with the lack of time between their domestic chores, the preparations for classes and work. But this should not interrupt the feeding routine, so important for the development and growth of the youngest of the house.
“It’s important that even with how busy you can be this season, families can enjoy homemade dishes, pork is versatile, healthy and affordable to everyone, making it the perfect protein. for any school lunch, “De Jesus added.
Recipes, Ideas, Fun
The nutritionist, educator and author, Manuel Villacorta, encourages families to eat healthy while enjoying their daily meals. That’s why he recommends these easy tips for parents to consider when planning meals for the week:
1. First of all, do not fear packed lunches to take, but enjoy them.
2. Reserve time during the weekend: Go to the supermarket with a shopping list with specific ingredients and snacks, so as not to buy more.
3. Separate a couple of hours to cook your protein in large quantities (such as a pork loin, or a cut of lean pork) and a couple of carbohydrate or vegetable options, such as brown rice or cauliflower, to create a balanced diet.
Health With Low Carb Diet
Each year, when the back-to-school season arrives, parents face the same dilemma: what to prepare for the children’s lunch? You want to send them healthy foods, but most pre-packaged products are high in calories, fats, sugars, and artificial ingredients. But with a little knowledge and planning, you can send your children to school every day with a tasty and healthy lunch that they will enjoy.
Easy Healthy Ideas for School Lunches
Children’s lunches should be balanced and offer a variety of foods from different food groups. This gives them the energy and focuses they need for the long school day. The specialist recommends including a starch, a protein, fruits and vegetables, and a dairy food at each lunch.
To make lunch as healthy as possible, choose organic foods, low-fat dairy products, and nitrate-free cold meats. If your school has a peanut butter ban, replace it with another approved butter, in recipes that require peanut butter. To keep things well protected and separated, use divided containers or a lunch kit for children.
Roll of Meat and Cheese
Instead of putting meat on white bread, add it to a whole grain tortilla.
- Spread the tortilla with mashed avocado or mustard.
- Add deli meat, or chicken breast cubes, or turkey breast or ham.
- Place a slice of low-fat cheese on top of the meat.
- Add tomato slices and a leaf of lettuce.
- Roll and cut in half.
Pack with 1/2 cup of apple slices and 1/4 cup of cherry tomatoes.
This lunch will possibly be one of your child’s favorites. In a divided lunch container, place:
- 1/2 cup of leftover meat or hash
- 1/4 cup low-fat grated cheddar cheese
- 1/4 cup of tomato in cubes or sauce
- Several baked tortilla chips or baked tortilla chips.
Your child can eat each tortilla chip with a little meat, cheese and tomatoes/sauce to create the perfect nacho. Serve with some grapes and fresh vegetable sticks with low-fat ranch dressing.
Kids love corndogs, and where does it say they have to be fried in oil and on a stick? To make corndog style muffins:
- Prepare the dough of a sweet box cornbread mix. If you do not find a similar box mix, you can prepare it yourself.
- Sprinkle the muffin molds with cooking spray and fill 2/3 with the dough.
- Place a generous piece of meat sausage or tofu without nitrates in the center of the dough.
- Bake according to the instructions of the cornbread.
These freeze well so you can make a good amount and take one or two for lunch as needed. It includes sauces of ketchup or barbecue of the package, a piece of cheese, carrot sticks and 1/2 cup of fresh fruit.
Hard-boiled eggs are a great start for a lunch. Pack:
- 1 or 2 hard-boiled eggs
- 1 whole wheat muffin or several whole wheat crackers
- 1/2 cup of strawberry or other fruit
- 1 cheese stick or 2-3 pieces of cheese
- 1/2 cup of carrot sticks with hummus or low-fat ranch dressing.
This is a healthy lunch easy to prepare on those days when you feel pressured by time.
To make sliced apple sandwiches, follow these simple instructions:
- Soak four thick slices of apple in apple cider vinegar or lemon juice.
- Spread natural almond butter or other nut butter on a slice of apple.
- Cover with raisins or granola.
- Place another slice of apple on top to form a sandwich.
- Repeat the process for a second sandwich.
Serve with cheese sticks, celery sticks with a little extra walnut butter to accompany, and whole grain crackers.
This sandwich is a great way to get kids to eat their vegetables.
- Cut a peeled or unpeeled cucumber, medium-sized in half; Then slice each half lengthwise.
- Cover one half of cucumber with 1 tablespoon of low-fat cream cheese, 1 slice of ham and 1 slice of cheese.
- Cover with the other half of the cucumber.
- Repeat to create two sandwiches.
For smaller appetites, cut each sandwich in half. Add a handful of tortilla chips to the oven or 1 cup of popcorn and 1/2 cup of fresh fruit or natural applesauce.
Tuna, Chicken, or Egg Salad Sandwich
These are all classics of the school lunch, but the children love them! Prepare a healthier salad by mixing the following:
- 2 tablespoons (more or less to taste) of natural Greek yogurt or 1 pureed avocado
- 1 tin of tuna or chicken or 4-6 hard-boiled eggs
- 1/4 cup of chopped vegetables, such as celery, sweet peppers or chopped carrots
- 1-2 tablespoons of sweet pickles, optional
Pack the sandwich by adding a 1/2 cup of fresh fruit and 1 cup of popcorn lightly sprinkled with olive oil spray and seasoned with a teaspoon of cinnamon sugar or Parmesan cheese.
Peanut Butter, Honey and Banana Sandwich
If your child loves peanut butter, this sandwich will take it to the next level.
- Separate 2 slices of bread or whole grain tortilla or a rice pancake and spread them with natural peanut butter.
- Cover 1 slice with organic honey and several slices of banana.
- Sprinkle with raisins.
- Put the second slice of bread on top of the other.
Serve with low-fat yogurt or a cheese stick and slices of carrots and celery sticks with low-fat dressing to dip.
Breakfast for Lunch
Small pancakes of whole grain flour may be ideal for your child’s lunch box. Make a good amount with time and store them in the freezer until you are ready to use them. You can do the same with whole grain waffles.
- Pack 4 pancakes with a small container of pure maple syrup or honey to dip.
- Include 2 to 3 slices of bacon without nitrate or 1/4 cup of diced ham.
- Also, add 1/2 cup of fresh fruit to lunch.
If your child has a big appetite, add a hard-boiled egg.
Ask any child about their favorite food and many will answer the pizza. Send your child’s school with the ingredients to create a mini-pizza.
- Cut two 4-inch circles of whole grain pitas.
- Pack with approximately 2 tablespoons of marinara sauce or diced tomatoes.
- Add 4 tablespoons of grated, low-fat mozzarella cheese to lunch.
- Includes 2 to 3 slices of traditional sausage without nitrates or turkey sausage.
If your child likes vegetables, you can also include chopped mushrooms or peppers. Add carrot sticks with hummus or low-fat dressing and 1/2 cup of fresh fruit.
Your child’s age and appetite will determine the amount of food you pack each day. Feel free to increase or decrease portion sizes accordingly, but be careful that your child eats only until full.
Change things with these substitutions:
- Starchy foods: Whole grain pretzels, granola, whole grain mini bagels, pita chips, whole grain muffins
- Fruit: Tangerines, melon, fruit skewers, nuts (no added sugar)
- Vegetables: green peas, white peas, dried vegetables, broccoli, cauliflower, leftover steamed vegetables
- Protein: pieces of cheese, cashew nuts, walnuts, almonds, nut mix, Greek yogurt, cottage cheese
If you choose to pack the dessert, try a small square or two of dark chocolate, a homemade oatmeal raisin cookie with applesauce instead of homemade dehydrated oil or dried fruit leathers.
Children have their favorite foods, but most will try new things. It is important to educate children that healthy does not mean it is bad food and help them develop a palate that tastes good foods for them. Let them help create their weekly lunch menu and go grocery shopping together. Talking about a healthy diet at a young age helps children create healthy eating habits that will last a lifetime.
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