What makes a healthy lunch?

This is an easy way to help kids cover off their nutrient needs. PLUS 60% of kids don’t eat enough vegetables and fruit.

Example:

• Milk in a thermos
• Whole wheat couscous with frozen peas
• Roasted chickpeas
• Pepper slices with tzatziki dip

They are naturally nutrient-rich, higher in fibre, lower in sugar, sodium and calories, and budget-wise, real foods that taste terrific.

Example:

Vegetables, fruit, barley, quinoa, brown rice, whole grain pasta or breads, beans, lentils, eggs, fish, meat, white milk, plain yogurt and hard cheese

For more fibre and less sugar, kids should eat their fruit not drink it. This is especially important for kids who tend to “hold it” at school and don’t poop all day!

Example: 

Freeze half of the water bottle so it will stay cool for lunch. Add lemon, lime, apple or cucumber slices to water.

Kids already get a whopping ¼ of their calories from empty-calorie foods. That leaves less room for the nutritious food kids need for healthy growth.

Example:

• 1-2 two small homemade cookies
• mini cupcake
• chips mixed with dry whole grain cereal and popcorn