Healthy Lunch Options For Your Kids | More4Momz

When you are cooking for kids, what to pack for your children’s lunches can be exhausting, especially if they are picky eaters. Inspiration is often lacking and it becomes a challenge to avoid the trap of packaged, ready-made meals and sandwiches. We know that you want the perfect balance of delicious and healthy, so we’ve compiled a couple of ideas to make your kids lunch options interesting and irresistible!
Although we know the ready-made meal options are an easy one, they tend to be high in saturated fats, salts, sugars and unhealthy oils.
Your children need to be eating a varied diet, full of fibre, fruits, vegetables and protein.  Lunch provides a third of your children’s daily nutritional requirement, so it’s even more vital that it’s a healthy meal. Studies have also shown that the food your children consume at lunch can affect their performance at school. Foods high in sugar tend to lower concentration and make them lethargic, so it’s best to avoid biscuits, chocolates and sweets.
When choosing your kids lunch options, be sure to include them in the process.  Ask them which veggies and fruits they’d like to eat. Children are more likely to eat foods that they’ve been involved in choosing.
An ideal lunch box contains the following five things:
  • Fruit
  • Protein
  • Vegetable
  • Dairy
  • Carbohydrates

Lunch box

Lunch boxes with sections will be your new best friend. They help make lunches look exciting and appealing to your kids and each different food item can occupy a separate section.
Instead of a sandwich every day, crackers make a great substitute for bread as a carbohydrate option.  Ham and cheese are great because they are both high in protein, therefore keep your children fuller for longer.


Eggs are also a brilliant source of protein and when hardboiled, they’re easy to pop into a lunch box. If you’re really feeling creative, you can draw a picture or write your kids name on the shell

Strawberries and Berries

Strawberries and other berries are a great fruit option. Be sure to not overload lunch boxes with fruit as they are high in sugar, and although it’s a healthier sugar, its sugar nonetheless.

Fruit Juices

Avoid fruit juices too often as they can be extremely high in sugar.  Always be sure to buy the pure 100% fruit juices, as these have less additives and sweeteners.

Water is the ultimate drink, but we realise that this can become rather mundane and your kids may complain, so we would also recommend unsweetened iced tea or milk. Laager Tea4Kidz range is the first tea ever to be created just for kids. Best of all, it’s the fun, healthy alternative to sugary drinks, that you’ve probably been looking for. With six different flavours to choose from, your little ones are guaranteed to keep coming back for more. Not only does it taste good, but your little one will get to enjoy the many health benefits associated with Rooibos. The range is high in vitamin C and caffeine-free. So, you can feel good about giving it to your little ones – even at night! Your kids will have a tough time choosing between these fun flavours and their wild characters


Chopped carrots, celery, snap peas, red/ green peppers and baby tomatoes are perfect for the vegetable section in the lunch box. These can be accompanied by hummus, which is another brilliant source of protein.

Hummus is made from chickpeas and tahini, which also contain calcium and as we’ve mentioned, calcium contributes to good bone health.
Don’t only feed your kids like this for school lunches. In order for your kids to get used to this style of eating, on the weekends when they need a snack, opt for  raw veggies and a dip.
The younger your children are when you introduce these eating habits, the less picky they will be when the’re older. This provides you with a wider variety of food to work with when making school lunches.

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