4 Tips for Packing Healthy Back-to-School Lunches

Published on December 15, 2023

Whether your child totes a brown bag, character lunchbox or another type of lunch container, its contents can go a long way toward providing essential nutrients and energy for the school day. Here are some tips for making your child’s midday meal as healthy as possible:

Make Vegetables Half of the Lunch

Choose veggies in the colors of the rainbow to ensure that your child’s lunch packs a nutritional punch. Consider baby carrots, pepper strips, celery sticks, cherry tomatoes and cucumber slices. Include a small container of a healthy dip such as hummus. Or pack a small green salad in a container with a serving of natural, low-fat salad dressing.

Pick Your Proteins

Quality sources of protein contribute to your child’s growth and can keep them full throughout the school day. Some good sources include hard-boiled eggs, low-fat string cheese, Greek yogurt, and nitrite-free turkey or beef.

Choose Smart Carbs

As carbohydrates are the body’s primary source of energy, they can help your child get through the school day. It’s essential, however, to avoid simple carbs like cookies, white bread, chips and other nutritionally bankrupt foods. Good carbs to consider are whole-grain tortillas or wraps, beans, or pasta made with lentils, quinoa or chickpeas.

Avoid Sugary Drinks

Though hydration is essential for overall health, we recommend water or low-fat milk. While 100 percent fruit juice provides some nutrients, juice boxes pack a lot of sugar and calories. Consider opting for a piece of whole fruit instead of a juice box.

If you’d like some more tips on how to pack healthy lunches for the upcoming school year, contact Highlands Family Chiropractic today!

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