It can be really hard to come up with healthy lunches for kids. There are so many products out on the market that claim to be healthy but really aren’t. That coupled with a child’s likes, dislikes and level of convenience and it can be nearly impossible. No worries! We’re here to help. One of the main focuses of our weight loss camp for kids is teaching them how to eat healthier foods. Lunchtime at school is one of the biggest challenges that overweight children face.
Packing your child’s lunch is loads healthier than the usual school menu. I’ve eliminated the “fillers” such as chips, white bread, cookies etc. Nuts are far healthier and most kids like them especially if they are doctored up a bit with a sweet coating. Just make sure you only send a handful even if they are plain, raw nuts.
It should also be noted that many of the kiddo usuals for lunch such as the sugar filled kid’s yogurts (instead opt for grown up low-fat yogurt or even Yoplait Kids yogurt with Omega 3’s for brain function) or “fruit” snacks (roll-ups, etc) are devoid of nutrition and chocked full of sugar, additives, and calories; pretty much chemicals in a colorful container!
And drinks! Stay away from juices, sodas, chocolate milk or whole fat milk, and some sports drinks. Water is always great. You can throw some small water bottles in the freezer the night before. By lunchtime,they’ll be thawed, icy cold and refreshing. Sports drinks that are better than most are G2 or Power-Aid Zero, though I haven’t found the Power-Aid Zero in the smaller containers.
You don’t need to eliminate all fun from the lunch. Instead of sending a pack of cookies or other dessert item, send a couple of Hershey’s kisses or mini-sized candy bars. There are a plethora of good old favorites that are now in mini sizes.
Here’s some ideas to get you started:
Ditch the Bread Sandwich Lunch
2 ounces lean turkey breast, lean ham or lean chicken from the deli (good quality)
1 low fat string cheese
Fruit
Veggie (something your child likes with no dip!)
1 small handfull of nuts (honey roasted or crunchy sugar coating is fine)
2 Hershey’s Kisses or mini-candy bars
Small purified water bottle
Yogurt Pack
1 low fat yogurt (see above note on types to choose)
Granola sprinkles for the yogurt (mix a little flax seed in the granola sprinkles… they’ll never notice!)
1 Apple (Gala reigns supreme!)
Flavoured rice cake mini’s
2 Hershey’s Kisses or mini-candy bars
Eggstatically Terrific
1 hardboiled egg (peel the egg for them, they don’t have enough time at lunch these days)
Carrots (Green Giants Baby Supremes are kiddo favorites)
Fruit
Spicy trail mix (small amount)
2 Hershey’s Kisses or mini-candy bars
Be creative and explore the healthy snack aisles at the market. It’s amazing what kids will learn to like if given the chance. A great way to empower your child to make healthier choices is to have them attend a weight loss or fitness camp geared towards kids. The key to great health for your kids is knowledge and empowerment so that they’ll carry this attitude throughout their lives!
