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4 Easy Tricks For Packing a Healthy Lunch Kids Will Actually Like


Packing a healthy meal that keeps until the lunch bell and will actually be enjoyed can be quite a challenge, especially for picky eaters. Luckily, we’ve got four tips that will help you increase the nutrition factor of a packed lunch, without sacrificing taste! 

1. Offer deliciously healthy sandwiches and wraps.

Everyone loves a good ol’ peanut butter and jelly sandwich, but it’s not exactly healthy—especially if you use white bread. Not only does white bread lack the nutrients that whole wheat or whole grain bread has—both are rich in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium— it can also cause spikes in blood sugar and insulin levels because it’s made from wheat that’s been heavily refined. Thus, you can instantly up the health factor of that PB&J, or any sandwich, by going with whole wheat or grain alternatives. Better yet, try wrapping tuna, lean cold cuts or egg salad in whole wheat tortillas or pita bread for an even healthier alternative. Finish it with some light cheese and sautéed veggies.

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2. Serve fruits and veggies in tasty ways.

The difference between a lunchbox that returns empty and one that returns with produce in the same shape it went out the door is part creativity part know-how.   Sliced apples, for example, become a tasty treat when sprinkled with cinnamon. Pretzels and nuts can pack some fruit punch if they are mixed with dried fruit. Even a sandwich can be a delicious deliverer of fruit; just make a sandwich (wheat bread only!) with strawberries and low-fat cream cheese for a dessert-like entree. Vegetables can easily be integrated into lunch via quesadillas (think bell peppers, zucchini, and onions), wraps (add tomatoes and cucumber), and mac and cheese (stir in broccoli or cauliflower florets).

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3. Skip sugary drinks.

Most parents know not to give their children soda, but did you know that most store-bought fruit juices are just as unhealthy? Many are loaded with sugar and made from fruit concentrate, rather than real fruit, and not only do these drinks increase a child’s sugar intake, but they also often prevent them from drinking enough water throughout the day! Water, low-fat or non-fat milk, and 100 percent fruit juice are your child’s best beverage options. If you can’t convince your grade-schooler to adapt, try adding a dash of fresh lemon, lime or orange juice to sparkling water!

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4. Go for healthy snacks.

Packaged and processed snack foods are some of the largest contributors to an unhealthy lunch. Candy, cookies, cake, and potato chips are obviously poor choices, but even pre-packed cheese and crackers or cereal bars should be skipped! Foods that are made to last on the grocery store shelf are usually able to do so because they include transfats. Opt for healthy, fresh snack items like fruit kebabs, yogurt and honey, low-fat cheese and wheat crackers, homemade wheat muffins made with fruit or zucchini, pita or carrots with hummus, banana chips, or celery sticks with low-fat dip.

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Reprinted with permission of Hearst Communications, Inc.