Foods to Pack in a Kid's School Lunch Box

With our country's war on childhood obesity, it is important to consider the food children eat when they are away from home. By packing your child's lunch, you maintain greater control over the types of food your child eats and are able to cater to any likes, dislikes and food allergies specific to your child. Also, proper nutrition has been proven to promote proper brain function and help your child to focus and pay attention better in class.

Lunch Box

• Lunch boxes to accommodate almost all preferences are now widely available. Insulated boxes keep food cold, stacking lunch thermoses keep food hot and boxes that hold many individual containers keep food separated and fun to eat. These creations make packing a school lunch easier than ever. The lunch box with individual containers is especially kid-friendly. It allows you to pack a wide variety of foods to accommodate even the pickiest palate. Include items such as unsweetened applesauce, low-fat cheese and whole-grain crackers, chopped fruit with yogurt, cottage cheese or pretzels with mustard dip.

Sandwiches

• Choose whole grain bread or wraps instead of highly processed white bread. Healthy whole grains help your child feel full longer with heart healthy fiber. Fill the wrap or bread with lean meats such as turkey or chicken. Include vegetables such as lettuce, avocado and tomato. Instead of high-calorie condiments that add almost no nutritional value, choose mustard or low-fat mayonnaise.

Healthier Alternatives

• If your child is surrounded by other children eating junk food, and all you packed in their box is carrot sticks, they will feel left out and begin to resent your choices. This can even result in their friends sharing their lunches while your healthy choices remain uneaten. To avoid this potential pitfall, make sure you include a treat such as cookies or chips. One hundred-calorie snacks are becoming mainstream and many cookie companies are now offering snacks with reduced sugar or made with whole grains. Chip manufacturers make baked versions of the most popular chip varieties. These also come conveniently in single serving bags to avoid over consumption. Choose one of these to include in your child's lunch.

Fruits and Vegetables

• Very few children actually eat the 2 cups of fruit recommended daily. Use their school lunch to include at least part of this RDA. Apples, pears, oranges, bananas and grapes all travel well and are loved by most children. In fact, if your child has a large appetite and has the time available to eat a snack in the afternoon, pack an extra piece of fruit. Fruit is easy to eat on the go and provides a great source of vitamins, minerals, fiber and carbohydrate.

Drinks

• A child should drink half their body weight in water each day. Include a bottle of water in their lunch. If your child does not like plain water, choose a drink packet to mix with the water. Opt for a variety with a zero-calorie natural sweetener which will add flavor without empty calories. Also include one serving of 100 percent fruit juice, low-fat milk or non-dairy milk of your choice. Most of these come in single serving boxes, complete with a straw.

Healthy Habits Start at Home

• Although a healthy lunch is important, it is really just an extension of the choices made at home. Model healthy choices for your children; show them through example that healthy foods are nutritious and taste good. Include your child when making selections for their lunch. They will be more likely to eat the foods they've had a part in choosing.