Last updated : Wednesday, August 18, 2010

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6 Nutritious Lunch Box Meals

With camp winding down and the heat finally starting to subside, school kids are enjoying their last hurrah before school starts. While some kids may be reluctant to hit the books again, many parents experience a different type of worry: what to make for lunch everyday!

To help parents on their quest to create healthy meals that will give their kids energy and taste great, registered dietitian and mother of three, Tanya Zuckerbrot shares some easy recipes that are both mom and kid-approved.

Simple, Yet Scrumptious Sandwiches: A good sandwich is a kid-friendly lunch staple, but Fluff on Wonder Bread does not a meal make. For a more nutritious nibble, try a protein such as grilled chicken, a lean deli meat such as turkey or roast beef, or tuna salad with low-fat mayo on a whole wheat, high-fiber bread such as a pita, wrap or multi-grain English muffin. Add a slice of low-fat cheese, as well as lettuce, tomato and other fresh veggies, which provide vital nutrients and add an enjoyable crunch. To satisfy a sweet tooth, include a fat-free pudding pack, which only has around 90 to 100 calories each.

Stir Fry on the Fly: When a sandwich just won't do, change it up with a tasty chicken stir-fry that only has around 270 calories. Served with light soy sauce and healthy brown rice – either hot or cold – it’s a great way to sneak in a variety of healthy vegetables and fiber into your child's diet. Your best bet is to make a large batch for dinner and then give the leftovers to your little one for lunch the next day. For dessert, a low-fat or fat-free yogurt in a fun fruit flavor will make for a tasty treat.

Tortilla Pizza Party: Who says pizza can’t be healthy? This all-time kid favorite food can be laden with calories, but not if made with some simple swaps. Instead of typical pizza dough, try using a whole-wheat, high-fiber tortilla, topped with low-fat mozzarella and all natural tomato sauce. Not only is the meal delicious, but it's 120 calories less than the amount in a typical slice and has eight more grams of fiber!! For a side dish, balance it out with some fresh, raw vegetables such as baby carrots, peppers or cucumbers.

Bountiful Burrito: Kids loves Mexican food, so why not give them the fixings for a do-it-yourself burrito? Pack your child’s lunch box with a high fiber whole-wheat tortilla, lean ground beef or turkey, black beans, tomato, lettuce, low-fat cheese and salsa. Not only will they have fun creating their own burrito, but they will reap the health benefits of ingredients like tomatoes and salsa, which both have the antioxidant lycopene. Including toppings, this burrito has only 262 calories and boasts an impressive 12 grams of fiber. To end the meal, include a nice piece of fresh fruit, such as an apple or banana.

Mac & Cheese Please: What child doesn't like macaroni and cheese? While it's a kid-favorite, pasta gets a bad rap for lacking vital nutrients and adding unwanted calories. Instead of depriving your child of this treat, just change it up by using healthy whole wheat pasta and low-fat cheese. Take it one step further by throwing in some broccoli for extra calcium, which is important for strong bones. To finish it off, include some trail mix with a variety of nuts as a quick, easy and healthy snack.

Crazy for Chili: Chili is a tasty comfort food that makes for a hearty meal kids will love. To give it a healthy spin, use ground turkey and beans and aim to make a large batch, which can stay in the freezer for up to six months. To boot, this dish contains important vitamins: there is iron in turkey and both fiber and zinc in beans, which are important for growth and wound healing. Serve it with whole wheat pita chips, which are great for dipping. Then add fruit kebabs, which are as nice to look at as they are to eat.

Another Helpful Tip: Try and give your child fiber and protein at every meal for a well-rounded lunch that will keep them satisfied throughout the day. Fiber is an important part of a child’s diet and is found in many foods that actually taste great (no, really!), such as blueberries and raspberries, so don’t be afraid to pack a high-fiber punch. To figure out how many grams of fiber your child should have, take their age, add five to it, and voila! That’s their magic number.

With these helpful hints and ideas for easy, healthy lunches, kids will no doubt have a happy belly and parents will be sure to make the grade!

To learn more healthy lunch ideas check out iMag's Food Page. For more information on Tanya Zuckerbrot, visit www.ffactordiet.com or www.skinnyinthecity.com.

 

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