Healthy Lunches for Preschoolers

Many preschoolers bring a packed lunch to school. Most parents want to pack a healthy lunch their child will eat, but don’t always know what constitutes healthy eating for a four year old. At the beginning of a new school year, I send home a print-out of ideas for healthy preschool lunches and a copy of the food pyramid for young children. Every year I am surprised at how many parents don't seem to read this information after seeing the kinds of foods the children bring to school. It’s easy to feed your children when you have some great ideas for lunch menus. I’m including the young children's food pyramid for ease in selection.

Preschoolers are growing at a rapid rate and go through different growth spurts throughout the duration of their preschool years. Food is what sustains growth. Healthy food in proper serving proportions will provide the necessary calories and nutrients and vitamins your child needs to grow and remain healthy and disease resistant. A diet lacking the necessary nutrients, full of high calories and high fat will weaken the immune system.

The average American diet for young children is high fat, high caloric and lacking in grains, fruits and veggies. Sorry, but fruit gummies are not a healthy serving from the fruits group! Do not be deceived by the labels. There is an increased risk of developing cancer, heart disease, diabetes and obesity with these high fat, high calorie foods parents are feeding their children.

Most children establish their food likes and dislikes before they enter kindergarten. The food you serve your child can dramatically affect their ability and capacity to learn and grow cognitively. Let’s give our kids the best start we can. 1/4 to 1/3 of the nutrients your child needs daily are consumed at lunch. Make sure they are growing, life giving, healthy foods.

1. ½ turkey and cheese sandwich
   Celery sticks (optional peanut butter)
   100% orange juice
   
2. Peanut butter on graham crackers
   Baby carrots
   Pineapple tidbits
   Low fat milk
   
3. 1 cup bow tie pasta salad with veggies
   1 cup baby greens salad with 2 tbls. low fat dressing
   ¾ cup watermelon
   2 fig cookies
   Low fat milk
   
4. Tuna sandwich with lettuce on 100% whole wheat bread
   ¼ cup whole grain goldfish crackers
   1 plum or ½ apple slices
   Low fat milk
   
5. Hard boiled egg sliced and 2 mini whole grain waffles
   Bell pepper strips
   Sliced kiwi with blueberries
   1 mini corn muffin
   Low fat milk
   
6. String cheese stick
   Handful of whole wheat crackers
   1 cup broccoli and cauliflower florets with 2 tbls. low fat dressing
   ½ cup blueberries or blackberries
   Slice of banana or pumpkin bread
   Low fat milk
   
7. 1 cup bean salad
   ½ cup melon wedges or balls
   Handful grain tortilla chips with 2 tbls. salsa
   8 cubes of reduced fat cheese
   100% orange juice
   
8. Peanut butter and jelly on a whole wheat bagel (sliced)
   ¾ cup cherry tomatoes with 2 tbls. Caesar dressing
   ½ cup pineapple chunks
   Low fat milk
   
9. Mini pita with hummus and lettuce
   Orange wedges
   Small handful of animal crackers
   Low fat milk
   
10. Baked or broiled chicken thigh
    Cherry tomatoes (sliced)
    ½ cup low fat cottage cheese
    Kiwi slices
    Mini bran muffin
    Low fat milk
    
    
    

Preschoolers enjoy eating with their friends and teachers at school. Let them choose their lunch bag and allow them to help you prepare their lunches the night before. Most teachers do sit with the children and often eat at the same time. If you want the teacher to put any uneaten food back in the bag, make sure your child knows this also. There is so much food wasted in a preschool, it’s amazing. Only pack what you know your child will eat.

School lunches can also be a terrible time of wasting plastic wrap, baggies, etc. Now they have convenient reusable sandwich containers and colorful plastic containers designed specifically for young children. Milk can be bought in small cartons or poured into a small thermos. Ice packs should be included! Teach your young child to help take care of the environment. Some parents like to include a fun note or a fun napkin. I am including links to other helpful sites about healthy foods for preschool children. Happy eating!

copyright. rebekahELLE