By: Jacqueline Gomes, RDN, MBA
August 24th, 2018
The key to kid-friendly food is to make it fun and include variety to reduce boredom; I encourage you to get your child involved in selecting foods in our grocery stores and in food preparation. How do you make it fun? Include a variety of foods in different sections, this helps create visual appeal and different flavors and textures. There’s no right or wrong way to create a healthy lunch box, be creative and select variety! Here are some tips to building your box…
- Select your Menu:
- Proteins: Chicken, Turkey, Eggs, Cheese Almond butter, hummus yogurt
- Carbohydrates: crackers, whole wheat bread or pasta, rice, oatmeal, mini bagels
- Fruit: strawberries, blueberries, banana, applesauce, oranges, pears
- Veggies: cherry tomatoes, spinach, cucumbers, celery, broccoli, bell peppers
- Fruit salad on a Stick
- Fun Shaped Sandwiches
- Ants on a log (celery w/ nut butter & raisins)
- Green salad – grilled chicken & favorite raw veggies
- Trail Mix – whole grain cereal, dried fruits, nuts, dark chocolate pieces
- Pasta salad w/ bright colored veggies
- Mini zucchini muffins
- Hummus with pretzels
- Tofu, edamame
- String cheese
- Select your Container:
- 4-ounce plastic containers with lids
- Cupcake tins
- Tiny jars – you know those individual serve jelly jars? Works great for dressings.
- Plastic containers with dividers
- DIY Bento. Select one medium sized container and create sections by using smaller containers or cupcake tins to section off your food items.
- Put it all together:
- Pack an ice pack for food safety
- Don’t forget a napkin & utensils if needed
- Snacks help kids stay energized throughout the day – choose healthy options
- Love note!
Avocado-Toast & Egg Lunch Box
I put this lunch box together using my three-year-old son’s favorite foods. For an older child simply use a larger container and cater to your child’s preferences! Remember, there is no wrong or right way to create a fantastic lunch for your child!
Prep time: 5 minutes
- 1 slices whole wheat bread
- 1/4 avocado
- 1 hard-boiled egg
- Fresh strawberries
- 1 string cheese
- A few whole grain “goldfish” crackers
- 1/4 cup cooked corn
- 1 squeeze yogurt
- Avocado toast: Spread a teaspoon of avocado over toast, cut toast into 4 slices.
- Cut egg into bite-sized chunks
- Cut avocado into bite-sized chunks
- Arrange corn, avocado, egg and toast within a food storage container.
- Fill a separate container with strawberries, cheese and crackers.
- Organize yogurt and containers within the lunch box. Don’t forget a fork and love note!!
Recipe & photo by Jacqueline Gomes, RDN, MBA