20 Nutritious Cold Lunch Ideas for Kids, Approved by a Dietitian
Medically reviewed by Janet Helm, MS, RDNMedically reviewed by Janet Helm, MS, RDNCold lunches are classic school-day fare, and with good reason. They're quick to pull together, don’t require any re-heating at mealtime, and can be easily customized to your child’s preferences.Packing a cold lunch gives you the ability to choose healthy foods that support your child's growth and nutritional needs. What's more, parents can "include both fresh whole foods and shelf-stable pantry ingredients to keep costs low,” says Alexandria Hardy, RDN, LDN, a registered dietitian and owner of Pennsylvania Nutrition Services.Need some inspiration? We rounded up 20 dietitian-approved cold lunch ideas that will fuel your child throughout the afternoon. This list includes classic staples (think turkey sandwiches) as well as some outside-of-the-box ideas for adventurous eaters, like tortellini salad with mozzarella balls and turkey pepperoni. All you need is a lunch box and an ice pack!
Parents / Getty Images
Cold Lunch Ideas for Kids With these cold lunch ideas, your child will be the envy of the cafeteria. Feel free to change out the sides and ingredients, according to your child's preferences. The most important thing is creating balanced meals with fruits, vegetables, proteins, dairy, healthy fats, and carbs.Turkey and cheese sandwich on whole wheat bread, topped with mustard and your kid's favorite vegetables, served with a handful of chips and a banana. Nut butter and jelly sandwich on whole wheat bread, served with carrot sticks, crackers, and a side of hummus for dipping. Macaroni salad made with white beans and pesto, served with cherries.Kid-friendly charcuterie made with whole wheat crackers, a turkey jerky stick, cherry tomatoes, and string cheese.Rice noodles mixed with edamame and nut butter sauce, served with fruit leather.Hard-boiled eggs with cheese cubes, pretzels, grape tomatoes, and applesauce.Turkey and cheese roll-ups served with cheddar popcorn and a clementine.Greek yogurt topped with frozen berries, sliced almonds, and granola. Serve with bell pepper strips and a side of dressing for dipping.Chicken salad sandwich on a mini croissant with a diced fruit cup.Tuna salad served with whole wheat crackers, carrots, and melon. Pinwheel sandwiches made on a tortilla topped with a favorite spread, grilled chicken, cheddar cheese, and spinach. Serve with sliced cucumbers and yogurt.Taco salad made with ground turkey, black beans, and cheese, served with tortilla chips and diced pineapple.Tortellini salad with mozzarella balls, turkey pepperoni, and cherry tomatoes, served with mandarin oranges.Caprese sandwich with mozzarella, tomato, and pesto or fresh basil, served with diced peaches.Cucumber sandwiches (bread, cucumbers, cream cheese) served with cheddar crackers and strawberries.Veggie roll-ups made with a tortilla, hummus, or guacamole. Top with your favorite veggies and cut into 1-inch slices. Serve with pretzels and a yogurt drink.Veggie muffins served with grapes and cheese cubes.Peanut butter and banana sandwich served with veggie straws and broccoli florets.Deconstructed nachos made with tortilla chips, beans, cheese, and diced red pepper. Also serve a side of frozen mango.Mini pizza dippers (naan bread with marinara sauce and shredded mozzarella cheese), served with blueberries.
Cold Lunch Safety TipsWhen packing a cold lunch for your child, follow safe food preparation techniques to ward off potentially harmful bacteria.The United States Department of Agriculture (USDA) recommends using a lunch bag with soft sides, plus at least two cold sources. You can choose frozen gel packs or combine a gel pack with a frozen water bottle. Place the food between the cold sources.Toss any leftovers unless they were stored promptly in the refrigerator after eating. Wash lunch containers daily to prevent bacterial growth.
Nutritional Considerations for Cold LunchesPutting together a healthy and nutritious cold lunch doesn't need to be difficult. "Try to include a variety of foods from each food group," says Alexia Zolis, RD, a registered dietitian based in Toronto. A balanced meal includes the following components:Lean proteins: Protein-rich foods support growing muscles and keep tummies full. Lean proteins are found in turkey, chicken, red meat, eggs, and dairy. Plant-based protein sources include beans, nuts, legumes, and tofu.Carbohydrates: Carbs give energy to all of our muscles, including the brain! Preferred carbohydrate choices provide essential vitamins, minerals, and fiber. They can be found in fruits, vegetables, and whole grains like whole wheat bread, oats, and brown rice.Healthy fats: When packing a cold lunch, add a source of healthy fat from foods like avocados, plant oils, nut and seed butter, and fatty fish. This supports brain growth, fuels the body, and helps absorb certain vitamins.Fruits and vegetables: To ensure your child is getting a variety of important vitamins and minerals, pack them the rainbow! Fruits and vegetables are full of phytonutrients, which give them their distinct colors and provide an array of health benefits. About half of your child's lunch should consist of fruits and vegetables.Hardy encourages clients to eat a color with each meal. "It’s an easy visual for both parents and kids to move beyond the beige and white," she says. This could look like adding carrots (orange), dried fruit like raisins (purple), or frozen berries (blue/red.)”Dairy: Dairy foods include yogurt, milk, and cheese (plus fortified soy products and lactose-free milk). These foods are important for strong bones, and they provide essential nutrients like vitamin D, calcium, potassium, and protein.Cold Lunch Packing TipsHere are some additional things to keep in mind when packing cold lunches for kids.Pack lunches the night before to save precious time on busy mornings.Use bento boxes or reusable containers to keep food organized. These options are also more environmentally conscious.Cut food into smaller pieces for easier eating, especially if you have younger kids.If your child is picky, have them help prepare the cold lunch. The increased familiarity might make them more willing to eat it. For more Parents news, make sure to sign up for our newsletter! Read the original article on Parents.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings