Packing Healthy Lunches

As you get up in the morning and hurry to get your child off to school on time, you want to be sure that they are getting healthy nutrition for their day. You also want to be sure that your child is eating foods that will not contribute to cavities or other dental problems. Packing healthy lunches, or instructing your child on making healthy food choices, can help your child get off on the right foot during the start of the school year. How do you pack lunches for your child that are healthy? 

The Journal of Nutrition Education and Behavior found that packed lunches tend to be higher in calories and sugar than the lunches provided by the schools. If you want to avoid some of the pitfalls of packing a lunch from home, here are some tips from Smile Time Kids.

• Avoid Packing Too Much Food- It makes sense that you want to ensure your child has enough food to eat. This can lead to packing too much food. More than your child needs. Assess how much your child eats at home and try to pack their lunch to duplicate that.
• Avoid Choosing Foods Packaged for Children- Sometimes foods with packaging for children are not the smartest nutritional choices. They often have extra sugar and salt. It is a good idea to check the nutrition facts panel and ingredients list on these types of food.
• Be Sure to Include Protein- Snacks are easy to find. But finding protein rich snacks that are healthy can be a harder task. Do not over pack with carbs but instead include snacks like yogurt that have 5 to 7 grams of protein.
• Include Foods that are Good for Teeth- Here are a few foods that have been found to promote healthy teeth and mouth. Some of these are cheese, yogurt, leafy greens, apples, carrots, celery, and almonds.
• Pack Food that your Child Eats at Home- Make sure and focus on providing food that your child will eat. You want to provide healthy choices, but you do not want them to hate the options either. If your child likes to snack, provide healthy snacks instead of a large sandwich. 
• Remember to Include Vegetables, Not Just Fruit- Fruit-based snacks can be easy to find. They are also sweet, so your child tends to like to eat them. Be sure to include vegetables as well as children need the nutrients found in those vegetables.
• Planning can Help- Think about a plan for the day and how your child’s lunch fits in with their breakfast and dinner. Also, planning lunches for the week ahead of time helps ease some of the stress in the morning. You will pack healthier lunches if you plan them ahead of time.
• Pack Lunches Your Child will Like- Children tend to make choices by how they look. Make a lunch that looks colorful and fun is a big help.