A healthy diet improves children’s ability to focus, memory, brain function, behavior and mood, so having a good breakfast and appropriate lunch is essential.
Packing a healthy grab-and-go lunch should be viewed with the same lens as other meals. Think about the basics of a healthy diet and include a variety of fruits, vegetables, grains, proteins and dairy or fortified soy alternatives. Beverages should be nutrient-rich and have little to no added sugars.
Grains. At least half of the grains eaten daily should be whole grains packed with fiber. When you check a product’s ingredient list, the first ingredient should be a whole grain, such as whole wheat, brown rice or whole oats. Foods with protein help children feel full longer. A sandwich of peanut butter, almond butter or lean meat and sliced cheese is a lunch-bag staple. If allergies are a problem, consider making a wrap by spreading a tortilla with hummus and rolling it up with shredded lettuce, sliced tomatoes and shredded chicken. Leftovers from dinner the night before — such as chicken strips or sushi — can be fun for lunch. On frosty days, fill an insulated container with chili.
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