30 Easy and Healthy Lunches for Kindergarteners...

Photo by Rachel Vanni for Parents

Medically reviewed by Katie Drakeford, MA, RD, CSP, LD, CLCMedically reviewed by Katie Drakeford, MA, RD, CSP, LD, CLCEating a healthy lunch is essential for a kindergartener's well-being. Research shows that consuming a nutritious lunch positively impacts health and obesity rates in kids, and it provides the energy needed to learn, play, and concentrate throughout the day.Keep reading to learn what makes a nutritious meal and get tips for packing lunches. We also share a variety of healthy lunch ideas for kindergarteners.Healthy Lunch Ideas for Kindergarteners Looking for quick and easy mealtime inspiration? Check out these 30 lunch ideas that are appropriate for kindergarteners. Even the pickiest eaters should find options they enjoy! Feel free to tweak any lunch idea to fit your child’s needs and likes.Serve meals with water, up to 4 fluid ounces of 100% juice, or low or non-fat cow’s milk or soy milk.Turkey and cheese roll-ups on a tortilla wrap, red pepper slices, and halved grapes Ham or turkey chunks and cheese cubes threaded on skewers, baby carrots, ranch dressing, and halved strawberriesSunflower seed butter (or other nut butter) and fruit spread sandwich, steamed baby carrots, mandarin slices, and a drinkable yogurtBite-sized pieces of roasted chicken or rotisserie chicken served with ketchup or barbecue sauce, steamed broccoli florets sprinkled with Parmesan cheese, and a fruit cocktail cupFusilli pasta mixed with edamame, corn, and bite-sized broccoli pieces drizzled with olive oil and sprinkled with mozzarella cheese, served with banana coinsWhole wheat crackers and sliced cheddar cheese, thin apple slices with nut butter for dipping, and canned green beansGreek yogurt with diced strawberries and whole grain cereal for topping, baby carrots, and hummusGuacamole and whole wheat pita triangles, pieces of rotisserie or roasted chicken, halved grapes, and crinkle carrot coinsCottage cheese or Greek yogurt served with skewers of watermelon, cantaloupe, and/or honeydew melon cubes, along with diced cucumber and tomato slices and canned chickpeasLeftover tacos (ground turkey or lean beef with taco seasoning), shredded cheddar cheese, halved cherry tomatoes, shredded lettuce, guacamole, diced pineappleChicken salad served with whole grain crackers, sliced bell peppers, mandarin slices, and a drinkable yogurt or kefirQuartered hard-cooked egg, mozzarella balls, halved cherry tomatoes, blueberries, and whole wheat pretzelsHummus with whole wheat pita bread triangles, cucumber sticks, halved cherry tomatoes, and diced mozzarella cheeseCheddar cheese and turkey sandwich on 100% whole wheat bread (sliced into four pieces), snap peas, and pineappleCheese and rotisserie chicken quesadillas on whole wheat tortilla (cut into small triangles), cucumber coins, applesauceHalf whole wheat pita pocket with hummus and thin cucumber coins, vanilla yogurt, and melon slicesVanilla yogurt served with blueberries and granola (for topping), baby carrots, and guacamoleMini plain bagel topped with cream cheese and thinly sliced cucumber coins, served with applesauceBlack bean and cheese quesadillas cut into small triangles, corn, and canned diced pearsAvocado and cucumber sushi roll, shelled edamame, and mandarin slicesWhole wheat pasta salad with pesto sauce and Parmesan cheese, diced cooked chicken, and sliced strawberriesSliced hard-cooked egg, string cheese, red pepper rings, and halved grapesTortilla chips with salsa, guacamole, black beans, shredded cheese, and diced pearLeftover macoroni and cheese, shelled edamame, canned carrot coins, and canned pineapple tidbitsThermos with chicken noodle soup, a cheese sandwich on whole wheat bread (quartered), and blueberriesSesame noodles, steamed broccoli florets, mandarin slices, and vanilla yogurtWhole grain roll-up with nut butter and banana slices, served with vanilla yogurtQuinoa (or brown rice) and black beans tossed in olive oil, guacamole and tortilla chips, and applesauceWhole grain pancakes served with vanilla yogurt, sliced strawberries, and 100% maple syrupChicken meatballs, elbow macaroni drizzled with olive oil, shredded mozzarella cheese, carrot coins, and canned diced peaches
Don't Rule Out Canned FoodsFresh fruit and veggies are certainly healthy, but canned options can be included in a well-balanced lunchbox, too. They're sold in fun varieties like ripple-shaped carrot rounds, peas, string beans, pineapple chunks, mango slices, and mandarin oranges. Purchase canned fruit in water, its own juice, 100% juice, or light syrup.
What Makes a Healthy Lunch?When creating a lunch for your child, the United States Department of Agriculture (USDA) recommends balancing their lunchbox with different food groups. This ensures your child is getting the nutrients needed to grow and thrive, including fiber, calcium, vitamin D, and potassium.Fruits: About half the lunchbox should consist of fruits and vegetables. The USDA recommends whole fruits, which contain more fiber compared to 100% juice. Fruits can also be served cut, cooked, or mashed.Vegetables: Make sure you're serving a wide variety of vegetables for different nutrients. These can be served raw, cooked, cut up, canned, fresh, frozen, etc.Protein-rich foods: About one-quarter of the lunchbox should include protein-rich foods like lean meat, poultry, seafood, beans, peas, eggs, lentils, nuts, and seeds. Protein supports muscle growth and other critical body functions.Grains: About one-quarter of the lunchbox should include carbohydrates—specifically whole grains like 100% whole wheat bread or brown rice. Whole grains provide B- vitamins, minerals, and fiber to help kids feel fuller longer.Milk and dairy foods: Dairy products promote strong bones, and they provide many vital nutrients like calcium and vitamin D. When choosing dairy products, the USDA recommends choosing low-fat or fat-free dairy milk, yogurt, or cheese. You can also opt for lactose-free milk or fortified soy products.
Follow Food Safety PracticesFor cold items, the USDA recommends a soft-sided insulated lunch box plus a minimum of two cold sources (like frozen gel packs, which can also be combined with a frozen water bottle). If you're packing a hot lunch, use an insulated container (like a thermos) that was prepared by holding boiling water inside for a few minutes.
Tips for Packing Healthy LunchesIt’s important to remember that “starting kindergarten can be a big change," says Jennifer Anderson, MSPH, RDN, owner of Kids Eat in Color. You can ease your child's transition with these tips for packing school lunches.Pack familiar foods: Anderson recommends packing foods that make the child remember home. “Having a lunch that feels familiar and cozy can bring a little bit of home to school,” she says.Cut food into bite-size pieces: Lunch periods are typically short at school. “Help your child eat faster by cutting the food into bite-sized pieces or cooking crunchy foods like carrots, says Anderson.Don’t forget protein and fat: “Protein and fat will be an important part of keeping them full throughout their day,” explains Anderson. “Make sure you add a protein source to every meal.”Practice opening the lunch box: Opening and closing the lunchbox can take a bit of practice. Anderson recommends practicing this skill at home before the beginning of the school year, which will build confidence.Have your child participate: Your child is more likely to eat lunch when they’re involved in selecting and preparing it! Plan to meal prep on weekends, the night before, or in the morning—whatever works best for you and your child. For more Parents news, make sure to sign up for our newsletter! Read the original article on Parents.

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