Lunchbox Lessons for Healthy Kids

Who needs some Lunchbox Lessons?

Mom and Dad, do you feel like you are running a restaurant? Are your kids constantly demanding to eat? School may not be in session but that doesn’t mean kids can’t learn some ways to make their own healthy lunches.

It doesn’t to be this hard. I am going to take you through 4 lunchbox lessons that will focus on building a healthy lunch box for kids.

Armed with new ideas, your kids will be making their own lunches and maybe even yours.

Print out Lunchbox Lessons for Kids to make lunchbox ideas for kids even easier!

Lunchbox Lesson 1: Pack Up Protein

Protein is a macronutrient that our bodies need. Your body needs it for your muscles, bones, blood, cartilage, skin, hormones, enzymes, and vitamins. Iron, found in protein foods, is essential in blood production. Other important vitamins and minerals found in protein foods are B vitamins, Vitamin E, zinc, and magnesium.

What foods contain protein?

• Meats, such as beef, poultry, pork
• Seafood
• Beans
• Peas
• Eggs
• Dairy Products such as milk, cheese and yogurt
• Nuts
• Seeds
• Soy Products

How much protein do kids need?

Lunchbox Lesson 2: Fuel Up with Whole Grains

Whole grains are a source of carbohydrates that includes the entire grain seed. Carbohydrates are important to fuel our brains and body. Fueling kids with whole grains gives them energy, fiber, and health benefits. The fiber they contain helps people stay regular and reduce their risk of constipation. It may also help reduce the risk for heart disease and can aid in weight management.

What counts as a serving of whole grains?

• 1 slice of bread
• 5-7 crackers
• 1/2 cup cooked oatmeal
• 1 mini bagel
• 3 cups of popcorn, popped
• 1 small tortilla
• 1/2 cup rice
• 1 (4 inch) pancake
• 1/2 English muffin

How much do children need?

Lunchbox Lesson 3: Load Up with Fruits and Vegetables

Make half of the lunchbox fruits and vegetables that your child likes!

Why should we eat more fruits and vegetables? 

• Filled with vitamins and minerals
• Helps protect against disease
• Contains fiber that can help keep you full
• Low in calories
• Provides texture and variety

How many fruits and vegetables do kids need a day?

Fruit

Ages 2-8: 1 – 1.5 cups a day

Ages 9-18: 1.5-2 cups a day

Vegetables

Ages 2-8: 1 – 1.5 cups a day

Ages 9-18: 2-3 cups a day

Lunchbox Lesson 4: Fill Up with Fluids

Did you know kids may not be performing their best because they are not adequately hydrated?

Water is needed by the body for temperature regulation, waste, metabolism, and circulation.

A Harvard study published in the American Journal of Public Health found that more than half of children and adolescents are not adequately hydrated. A result of poor hydration can cognitively and physically impact students.

Dehydration Symptoms:

• Headaches
• Reduced cognitive functioning / inability to concentrate
• Irritability
• Poor physical performance

How much fluid do kids need?

Need some more inspiration? Don’t miss my 40+ Books That Teach Kids About Food.