Back-to-School Nutrition: Healthy Lunches and Snacks for Kids
A nutritious and balanced meal in the middle of the day helps to provide kids with the energy and nutrients they need to concentrate better in class, stay focused, and engage in physical activities. So, with the new school year ahead, and life getting back into routine we wanted to share some healthy, easy, lunch and snack ideas, that are most importantly - a winner with kids.
Aim for a combination of protein, whole grains, healthy fats, fruit and vegetables, these ideas can be customised for your child, we know all about picky eaters!
Whole Grain or Seeded Wraps: filled with a source of protein like chicken, turkey slices, cheese, or tofu with either raw or cooked veggies work well, with a dollop of houmous, add avocado for healthy fats.
Bento Box: You’ll find plenty of bento-style lunchboxes in the supermarkets these days, making it easy to include a variety of ‘picky bits’. Oat cakes, cheese cubes, berries or sliced fruit, carrot, cucumber or pepper crudites all work well. Or try our savoury muffin recipe here.
Pasta Salads: with colourful veggies, tuna or beans, and a simple vinaigrette dressing.
Balanced snacks of protein and carbs help to keep blood sugar steady through the day and maintain energy levels.
Yoghurt Granola Pot: Layer Greek yoghurt with granola and fresh berries for a protein-packed snack.
Home Made Trail Mix: Shop bought can be laden with sugar, limit this by making a batch at home, simply combine nuts, seeds, dried fruits (and a small amount of dark chocolate chips if you’re feeling generous).
Sliced Apple & Nut Butter: Slice apples into rounds & spread with nut butter.
Veggie Sticks and Houmous: A classic – carrot, cucumber or sliced pepper make a combo with houmous.
Mini Pizzas: Top wholewheat pitta bread with tomato sauce, grated cheese, and diced vegetables for a mini pizza treat – we all know pizza is just as tasty cold, and these also work well in lunch boxes.
Banana and Blueberry Muffins: A sweet treat will always go down well. Avoid adding refined sugars - use bananas, oats and desiccated coconut for a sweet yet healthier recipe.
Get your kids involved in meal planning, take them to the supermarket and let them choose their favourite fruit, veggies, and (healthy!) snacks, hopefully this will help to make them feel empowered and increase the likelihood that they'll eat and enjoy packed lunches.
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