Let children choose their lunch

A healthy and balanced diet is important for children as they grow.  It supports their physical development energy levels and daily activities. This is why parents especially mothers often think about what to pack in their children’s school lunch boxes.

School age is also a good time to build healthy eating habits.  When children regularly eat a variety of nutritious foods from an early age they may become more comfortable with healthy choices.

Start the day with a healthy breakfast

A balanced breakfast can help children start their school day with energy.  Include protein rich foods along with fresh fruits. Seasonal fruits are a simple choice.

If offering fruit juice choose one without added sugar and serve it in a suitable amount.

Add variety to the lunch box

Instead of packing the same meal every day make a weekly lunch plan. Include foods such as chicken or other protein sources whole wheat foods fruits and vegetables. A variety of foods can provide different nutrients and may also stop children from getting bored with their meals.

Choose homemade snacks

Homemade snacks can be a better option than highly processed foods. Fruits yogurt and homemade granola bars are some simple choices. These can help reduce the amount of processed snacks children eat regularly.

Make water the main drink

Water should be an important part of a child’s daily routine.  Instead of soft drinks and very sugary beverages encourage children to drink water.

A child’s water needs can vary depending on age weather activity level and other factors. Some general guidance suggests around one to one and a half litres a day for school age children but individual needs may differ.

Add colorful fruits and vegetables

Try adding fruits and vegetables of different colors to the lunch box.  This can provide a range of vitamins minerals and other nutrients while making the meal more appealing to children.

Limit Sugary and processed foods

Processed foods can be included occasionally but they should not become the main part of a child’s daily diet.

Many sugary and highly processed foods can be high in calories while providing fewer essential nutrients.

Let Children help with meal planning

Children can also be involved in planning their weekly lunch boxes.  Ask them about the foods they like and introduce healthy options based on their preferences.

This can make children more interested in their meals and help them become part of the process of developing healthy eating habits.