School is back in session! It’s time to break out those lunch boxes. Moms and dads everywhere strive to get their kids healthy choices inside these little boxes, but frustration eventually sets in. I know it does for me. You can find me wandering aimlessly around the grocery store looking for something new, different and exciting to tempt my child to eat something. In attempt to keep frustration at bay, I came up with 4 easy to remember lessons on packing a healthy lunch. I am going to review 2 lessons a week to give you simple, kid pleasing ideas. I even included a simple and fun way to get protein in your kids lunchbox in my recipe below.
To help dietitians and teachers educate kids and parents on healthy lunches, I am offering LunchBox Lessons, for free! I only ask if you use it, use the hashtag #lunchboxlessons to share how you used it. The kit contains: 6 visuals aids, table/media displays, Pack a Healthy Lunchbox activity, and Lunchbox Checklist.
What is protein?
Protein is a macronutrient that our bodies need. Protein is very important for your bodies muscles, bones, blood, cartilage, skin, hormones, enzymes, and vitamins. Iron, found in protein foods, is essential in blood production in the body. Other important vitamins and minerals found in protein foods are B vitamins, Vitamin E, zinc, and magnesium.
What foods contain protein?
- Meats, such as beef, poultry, pork
- Dairy products, such as milk, cheese, and yogurt
- Soy products
How much protein do kids need?
The USDA has a daily protein foods chart that breaks it down by age.
Pack Up Protein Lunch box Idea: Easy Protein Power Kabobs
Putting food in your child’s lunch box doesn’t always ensure they will actually eat it. I am always looking for easy, fun ways to encourage my kids to eat. I keep colorful and themed cupcake liners, fry boxes, snack boxes, colorful napkins, and even craft sticks to make a boring lunch fun. For my ham and cheese kabobs, I took a fry box I purchased at a craft store and filled it with kabobs. I wrapped it in a clear cellophane bag and put it in my daughter’s lunch box. Easy. Fun, Healthy.
- 6 - 1 inch ham cubes
- 6 - 1 inch cheese cubes
- 3 thin craft sticks
- 1 fry box
- Alternate cubes of ham and cheese on each stick. (2 cubes of cheese and 2 cubes of ham on each stick).
- Place in fry box and in cellophane bag.
- Add twist tie and bow (if desired).
- Place in lunchbox.
Do you need more protein ideas for your child’s lunchbox?
Supermarket RD’s Pick: Sunbutter from RDeliciousKitchen
Lemon Poppy Seed Bites from Heather Goesch Nutrition
Lightened Up Chicken Waldorf Salad from Dishing Out Health
Veggie & Bean Quinoa Bites from Nutritioulicious
5 Tips to Add More Dairy to Your Lunchbox from Holley Grainger
Top 9 Ways to Add Beans to Your Diet from ThisRDEats
Easy Egg Sandwich from Just the Right Byte
PB Fruit Roll Up at Produce for Kids (Check out their #poweryourlunchbox pledge)
Taco Pitas by Super Healthy Kids
What are your protein ideas for your child’s lunchbox?