How to Pack a Healthy Lunch Box for Your Child

Childhood obesity is higher than average in the Hispanic community with a rate of about 38% in children between the ages of 2 and 19. In order to reduce childhood obesity and create a healthier future for the Hispanic community, healthy choices need to begin at home. By preparing more food and home and remaining conscious of the healthiest options, you can help your child grow up healthy as the whole family reaps the benefits of wholesome nutrition. This article will take a look at some tips for packing balanced lunches for your child to encourage good nutrition between meals at home.

Skip dessert, opt for fruit instead

Instead of packing empty calories and sugar in your child’s lunch, go for some fresh fruit as a healthy alternative. While fruit does still have the satisfying sweetness your child wants, it also has more fiber and nutrients to balance out the sugar.

Load up on veggies

Fruits and veggies should take up about half of the plate with every meal, so don’t skimp on vegetables when you are making sandwiches, wraps, or salads to pack in your child’s lunch. If your child is a picky eater, try introducing more vegetables at home with dishes like spaghetti, where veggies are easy to hide. Once your child gets a taste for fresh vegetables, it may be easier to add them to your lunch ingredients.

Choose whole grain breads and wraps

When it comes to sandwich breads, whole grain is the best option. There are many different varieties of whole grain breads, tortillas, and flatbreads available in the supermarket, so you might try out a few options to see which your child likes best.

Pack in protein and fiber

Protein and fiber are the components that will keep your child full throughout the afternoon. Protein is not only found in meat, but it is found in peanut butter, cheese, and beans as well. With plenty of fruits, veggies, and whole grains in the lunchbox, your child will be getting all the fiber he or she needs to stay full.

For more healthy tips that can improve your family’s wellness, connect with Riverside Community Hospital at (951) 788-3463. From maternity services to emergency care, we will be there for your family when you need us most, offering the highest quality of care.

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