Easy Lunch Ideas for Kids

Back to school with ‘grow-and-go’ foods.

By DeCA

While planning meals and snacks use the opportunity to teach young children about making healthy choices by explaining how “grow-and-go” foods will help them feel good and have fun at school. Grow-and-go foods are foods that are high in complex carbohydrates, good sources of protein, vitamins and minerals and a moderate amount of fat. Here are some ideas for lunch and snacks that are grow-and-go foods.

 Lunch and snack ideas

• B-n-B wrap (Banana and nut butter wrap)

Mash a banana and mix with any nut butter. Here is an opportunity to try a different butter like almond butter which is high in vitamin E and protein. If your child prefers, sprinkle with dried fruit or coconut for a different flavor. Spread it on a whole wheat wrap, roll it up and bag it. 

• Turkey, ham, or chicken  and hummus wrap

Spread some plain hummus on a wrap, add meat slices, any cheese (optional), lettuce and cucumber slices. Roll it up and bag it it. Hummus adds a unique flavor so if your children do not like it then use mustard or a little mayonnaise.

• M-n-C roll up (Meat and cheese roll ups)

Take any thinly sliced luncheon meat and your children’s favorite cheese, roll it up and bag it. Also pack some whole grain crackers or pita chips for energy packed carbohydrates.

• Baby carrots, cucumbers chunks, grape tomatoes,  hummus, whole grain crackers and pita chips

Put some hummus in a small container to use as a dip. Bag the carrots, cucumber chunks and grape tomatoes. Also pack some whole grain crackers or pita chips for energy packed carbohydrates.

• Keep low-fat yogurt, cheese, sandwiches cold by using a frozen ice pack or a frozen juice box.
• Tortilla chips, plain yogurt, and salsa

Cut up tortillas in quarters, sprinkle a little salt on them and heat them in the microwave for a minute or two. Mix the yogurt, for protein and calcium with salsa or just put plain salsa in a small container for a dip.

• Cold pizza, pasta, or chips are OK now and then. All foods can fit into a healthy diet if eaten in small amounts.
• Trail mix

Mix almonds, peanuts, dried fruit and whole grain cereal for a nutrient dense, energy-packed food and bag it. This is a great take it anywhere kind of food.

• Cheese sticks, nuts, frozen yogurt, 100 percent juice boxes, dried fruit, fresh fruit and canned fruit all make great snacks and additions to lunches.