Ingredients for a Healthy Lunch
We’ve all had days where it feels much easier to just buy a week’s worth of Lunchables or give in every time they ask for chicken nuggets and fries. However, your child needs a nutritious, balanced diet to live a healthy life. Focus on incorporating quality protein, healthy fats, and nutrient-rich vegetables into their lunches. Here are a few ways to add in healthy options in a way your child will enjoy.
Sources of Protein
Protein is an important element of a balanced diet. This nutrient helps children grow healthy muscles and bones while reducing appetite and hunger levels. Here are a few options to consider incorporating into your child’s lunch:
Chicken and turkey are low-fat sources of protein, between 30-40 grams per serving. Pre-cook these meats in the evening, and cut them into slices or chunks. Cooking the meat ahead of time will make it easier for your child to pack their lunch quickly.
Eggs provide protein and healthy fat. Hard boiled eggs can be a great breakfast on the go or can be sliced up and placed in a salad. Each egg has 6 grams of protein.
Chickpeas are a delicious source of plant-based protein, with about 39 grams per cup, that offers healthy fats and fiber.
Quinoa provides an impressive amount of protein, about 8 grams, as well as fiber, iron, and magnesium.
Healthy Fat
Fat gets a bad rap, but it provides essential fatty acids that help the body absorb nutrients like vitamin A, vitamin D, and vitamin E. Healthy fats also provide energy and reduce inflammation. Here are examples of healthy fat sources:
Avocados are regarded as the kings of healthy fat. They’re low in saturated fats and high in monounsaturated oleic acid, a heart-healthy fatty acid also believed to be one of the main health benefits of olive oil.
Walnuts are one of the best sources of omega-3 fatty acids. Other nuts, such as almonds, pistachios, and cashews, offer healthy fats and important vitamins.
Cheese is an excellent source of fat and can be enjoyed with nearly any sandwich, wrap, salad, or soup.
Olive oil is full of monounsaturated fats. When used for cooking, the heat destroys omega fatty acids, so consider using it cool to reap the health benefits.
Vitamins and Minerals
Telling your kid to eat more vegetables may result in moaning and groaning, but vegetables are essential sources of vitamins and minerals. Here are a few ways to sneak healthy vegetables into your child’s diet:
Watercress is a little-known vegetable that packs a nutritious punch. These dark, leafy greens have four times more beta-carotene and vitamin A than an apple! Incorporate watercresses into your sandwiches and salads.
Brussel sprouts suffer a bad reputation, but when roasted with olive oil, salt, and pepper, they make a delicious superfood side dish.
Cucumbers are a healthy, crunchy snack that pair well with salad dressing and hummus. Incorporate cucumbers into a salad with other ingredients from these lists.
Spinach is a great option for adding extra vitamins. This vegetable contains antioxidants, vitamin A, and vitamin K. Add some to your child’s fruit smoothie, and they’ll enjoy their greens without ever realizing it.
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