As August comes to an end, your family may be trading in bathing suits for backpacks. Instead of swimming in the pool, you may be out shopping for school supplies.
Amongst the busy days of getting settled into your new routine, going grocery shopping and packing healthy school snacks might be the last thing on your mind.
Fruits
One healthy snack option for those busy school days is fruit. The amount of fruit your child should eat each day will depend on their age and other factors, but children between five and eight years old should eat around one to two cups of fruit each day. If that seems like a lot, there are many ways to work fruit into your child's lunchbox.
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Berries: Blueberries are a perfect school snack, chock full of antioxidants that may reduce cell damage. Keep them in a small reusable container to make sure they don't get squished.
- Sliced Apples: Apples are a great snacking option for picky eaters. They come in a variety of sizes and flavors, so it’s easy to pick something everyone in the family will enjoy.
- Bananas: Bananas are a great, easy-to-pack snack option if your children are constantly on the go. You don’t even have to put them in a container — they come with their own "to-go" wrapper.
Veggies
While it can be easier to get children to eat fruits than vegetables, there are still many ways to make veggies fun. Try mixing up the snacks in your child's lunchbox by incorporating some of these fun veggie alternatives.
- Ants on a log: A classic snack that is easy to make and good for you. With just some celery sticks, peanut butter, and the "ants" of your choice (like raisins or chocolate chips), your child will have a fun snack that looks — and tastes — good.
- Carrot sticks: Carrots aren’t just great cooked, but they can make a great raw snack, too. Carrot sticks are high in vitamins, minerals, and fiber, and bring a satisfying "crunch" to any lunch table.
- Veggie chips: Some children have a sweet tooth, but some love those savory, salty snacks. Veggie chips can be a great replacement for plain old potato chips. You can buy them by the bag or even make your own in the oven or air fryer.
Protein
Proteins make up each and every cell in our bodies — and protein in your child's diet is key to make and repair those cells. Protein helps children grow and develop, and there are plenty of ways to work it into their lunchbox.
- Milk cartons: If your child is drinking the daily recommendation of cow's milk each day, they are getting almost all the protein they need. Just pack a couple of quarters in your child's lunch box to grab milk at school, and they'll be all set.
- Turkey roll-ups: If you're looking for something easy to eat, and easy to meal prep, lunch meat roll-ups are a great place to start. Turkey roll-ups can also be a good idea if your child complains about sandwiches (or soggy bread).
- Hard-boiled eggs: Your child may be getting a lot of their protein by eating meat, but protein is also found in eggs. Mix it up with a hard-boiled egg for a snack at school or at home.
Sweets
Healthy snack options are important, but that doesn't mean they can’t also be tasty. While the norm might be to toss a couple pre-packaged cookies in the lunch box, there are other options for sweets and treats — with a much healthier spin.
- No-bake cookies: If you and your child like to bake, the internet is full of many healthier cookie and granola bar options that are as tasty as they are healthy. If baking isn't your style, you can also try a no-bake cookie recipe.
- Chocolate Hummus: Hummus is often made of chickpeas and can be a great alternative to traditional sweet and sugary snacks. Your children can use it to dip pretzels, strawberries or any other snack their heart desires.
- Chocolate almonds: In the long run, for adults, almonds may lower the risk of coronary heart disease. But for children, they are a tasty snack that can be packed in a lunch box, backpack or even eaten in the car on the way to practice!
Get Children Involved in Healthy Eating Habits
Getting children to eat healthy can be difficult — especially among the hustle and bustle of a new school year, new classes and new routines. Healthy eating is all about building healthy habits. For children, this doesn't mean just eating well but being a part of the process as well.
Mornings get busy, and it might be overwhelming to have young children in the kitchen. If they're not ready to help make lunches yet, you can still include them in the process by offering multiple healthy options for each packed meal and letting your children pick what they want to eat.
If your children are old enough, get them in the kitchen with you each day to help make their lunch for school. Giving children a sense of ownership over their lunches can help them learn to make healthy choices that will stick with them for a lifetime.
If you have questions about your child's eating habits, reach out to their Chester County Hospital pediatrician today.