Obesity has become a big concern in the youth over the last 3 decades. According to the CDC, approximately 1 in 5 U.S. children and adolescents have obesity.
Sugary snacks, processed foods, and a sedentary lifestyle are only some factors to blame. This is why it is so crucial that we instill good eating habits in our children from an early age. And this includes the lunch box they take to school.
A healthy lunch box for kids is key to minimizing the obesity crisis, warding off illness, building a robust immune system, and supporting brain development. It is also an opportunity to create healthy habits and appreciate nourishing foods from a young age. Studies have shown that establishing healthy eating habits from a young age will impact a person's food choices later in life.
So how do you pack a healthy lunch box for your kids? What should you include? We got you covered! Below are our tips on how to pack a healthy lunch box for your kids!
THE FOUR FUNDAMENTALS OF A HEALTHY LUNCH BOX
Food choices can significantly affect a child's brain development, concentration levels, and behavior pattern.
Deficiencies in vitamins and minerals, specifically thiamine, vitamin E, vitamin B, iodine, and zinc, are shown to inhibit cognitive abilities and mental concentration.
Brain-boosting foods containing omega-3 fatty acids, iron, zinc, and probiotics can support healthy brain development and learning capabilities.
Green veggies, berries, nuts, and avocado can offer these nutrients.
Children will grow until their mid-teens, so they need support to build muscles and to strengthen their bone structure. Quality nutrition and good sleep are two essentials to help with growth.
Protein, vitamin A (beta carotene), B and C, calcium, magnesium, and iron are all essential for optimal growth.
Foods like Greek yogurt, soy products, nuts, seeds, legumes, and veggies will do the trick.
The energy of kids amazes (and tires!) us all! Due to constant moving, exploring, curiosity, and playing all day, kids need a lot of energy-boosting foods to support their never-ending energy.
Slow-releasing carbohydrates, healthy fats, and B vitamins can keep their energy running high, especially when the afternoon slump hits.
Include foods like whole grains, rice, starchy vegetables, whole wheat bread, dried and fresh fruit, and nut butter.
Healthy foods play an essential role in our immune system and our ability to ward off illness. Whereas unhealthy junk foods such as processed foods, sugar, and saturated fats can have the opposite affect.
Nutrients like vitamin A, C, and D, iron, and zinc can strengthen the immune system.
Eating a variety of veggies and fruit is a great start to improve and strengthen the immune system.
