Healthy lunch box ideas for kids
With school starting back this week, many parents have to add the chore of making packed lunches back to their long “to-do” lists. Here are some nutritious ideas which will not only get your kids excited about opening their lunch boxes, but will also give them plenty of energy to learn and play until the home-time bell rings.
Think beyond the sandwich
Sandwiches are quick and easy to make but with a little bit of planning and some clever shopping, you can provide your kids with an interesting alternative. If cooking up rice or pasta sounds like too much faff, you can buy some great pre-cooked grain packages now. Or if cooking some for dinner just cook a little extra and keep in the fridge for the next day (cooked rice needs to be kept either hot or cold to stop bacteria from developing).
You could just pop some into a Tupperware with a little soy sauce and either some raw or cooked veg. You can even buy cooked flavoured rice such as Tilda’s Cheese and Tomato or Mild Curry rice that save you from having to do any prep at all.
All supermarkets now sell a range of flavoured popcorn. Many manufacturers such as Propercorn now offer a wide variety of flavours that contain no refined sugar or artificial flavours. At around 100 kcals per bag they are great alternative to a packet of crisps.
Bear, Nakd and supermarkets now offer a wide variety of bars and snacks made from dried and pureed fruit. These are sweet enough that children will enjoy eating them, but they also deliver a good serving of vitamins from the fruit.
Embrace the Tupperware
Make like the 80s and rediscover the world of Tupperware in order to package up a wide range of snacks. There is a world of shapes and sizes available now such as the great range from Sistema. You can cut up veg such as peppers, carrots or cucumber, pack little pieces of cooked meat, fish or cheese, hard-boiled eggs, nuts (although please check if your school has a ‘nut free’ policy first), mini breadsticks, dried fruit and more. The possibilities are endless.
(Rice)Cakes are on the menu
Rice cakes are no longer the cardboard-like offering they once were. There are now a huge variety of flavours available including chocolate and yoghurt covered, caramel, cheese, BBQ and more. Although the nutritional value of them is fairly low, they are a worthwhile addition to a lunchbox if they allow your child to enjoy a strong flavour without having to take on a high number of calories with equally low nutritional value.
(Please note, I am by no means suggesting keeping children’s caloric intake down. I am suggesting merely keeping calories that are low in nutritional value down.)
Want more inspiration?
For amazing inspiration for nutritious lunchbox ideas I highly recommend following @Paleoathome on Instagram. Creator Emma Farrell regularly posts pics of her daughter’s incredible lunch boxes. The enviable packed lunches feature a wide variety of creatively chopped fruit and veg, homemade “gummy sweets”, and ingenious meat, fish and egg creations. Warning: they will make the basic ‘cheese sandwich, packet of crips, KitKat and an apple’ lunch box seem well below par. They have been known to make me feel a large amount of mum guilt, LOL.
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