When we think of packed lunches for kids we tend to think of them as something for older children. This however is not the case and children who attend infant child care centres or day care centres for their 20 hours ece or for longer also may need a packed lunch.
When it comes to packing lunch for a preschooler you may need to adjust what you have in mind. Take these points into consideration to begin with:
- Consider Foods Which Can Be Hand Held
Foods which can be eaten by hand are ideal for preschoolers, especially if they are not yet comfortable using utensils. Foods which can be picked up and eaten by hand are more likely to get finished. For example, try cutting fruits into slices and cut sandwiches into smaller sections.
- Think Adventurously
When children are young, it’s the best time to try and mix up what they eat so try and pack different items to eat rather than just the usual lunch box food. For example, instead of a sandwich you could add some hard-boiled egg or pieces of chicken.
- Think About The Packaging
It may be hard for young children to open packaging so consider how you will wrap the food. If you can remove any difficult to open packaging. Even when it comes to a lunch box, make sure it is easy to open and close.
- Consider Portion Size
If your child tends to leave a lot of food then think about the amount that you pack for them. When children are faced with large amount of food, they are less likely to eat it. A smaller portion is far more appealing to a child.
- Remember About Choking Hazards
If your child is younger than four then you need to slice foods into small pieces. Avoid items which can get stuck in a small child’s throat such as grapes, whole nuts and chunks of meat or cheese.
Lunch Ideas
The perfect lunchbox should include the following:
- Calcium
Calcium is important for young bones. Where possible keep yoghurt natural in order to avoid too much sugar.
– Yoghurt tubes
– Cheese
– Natural yoghurt with fruit
- Fruits and Vegetables
Try and mix the texture and colour to add interest
– Satsuma pieces
– Grapes (sliced in half)
– Strawberries
– Blueberries
– Raspberries
– Cucumber strips
– Carrot strips
– Cherry tomatoes
– Sliced mango
– Dried fruits i.e. apricot
– Raisins
- Protein
Protein is crucial for growth as well as to keep you fuller for a longer period of time.
– Cooked chicken
– Hard boiled eggs
– Quiche
– Hummus
– Cooked sausage
– Ham
- Carbohydrates:
Carbohydrates are fuel for our children to give them lots of energy. Make sure your packed lunch box includes one of the following:
– Pasta
– Rice cakes
– Breadsticks
– Brioche
– Pitta bread
– Wraps
– Cheese twists
Specific Lunch Ideas
- Taco Salad
Combine pinto or black beans, brown rice, cubed vegetables and cheese with some salsa if your child eats it.
- Egg Based Lunch
Cut up some hard-boiled egg into pieces as well as some whole grain crackers or pitta bread. If your child doesn’t like the yolk of an egg then just let them have the egg white for now as it can take time for children to like the texture of the yolk. Also add some fruit or vegetables and perhaps a small treat. If you prefer to add a healthy treat you could choose between a dried fruit or a yoghurt.
- Hummus Sandwich
Spread hummus onto some bread and cut the sandwich into small pieces. Add some sliced vegetables such as carrots or cucumbers or alternatively add some whole grain crackers.
- Roll Up
On a tortilla (white or whole grain flour) spread some of your child’s favourite nut butter.Add some jam or sliced banana on top and roll the tortilla up. Now slice the tortilla and on the side include your child’s favourite fruit or vegetables. Another option could be to add a slice of chicken or turkey to a tortilla with some cream cheese and then roll it up to make a wrap.
Treat Swaps
It is best to reduce food that’s are high in sugar and salt where possible. Swap crisps, chocolates and biscuits for dried fruit, low sugar yoghurts and unsalted nuts. However, if you’d like to get a little creative in the kitchen try some of these ideas instead:
- Sweet Potato Crisps
For this delicious treat all you need to do is slice some sweet potato into thin slices and roast these in some olive oil.
- Chocolate Tangerines
If your child is not big on fruit and you always find it left in their lunch box then try dipping some tangerine segments (or other fruits if your child prefers then) in a small amount of chocolate and leave them to harden.
- Strawberry Sundae
Mix together mashed strawberries and yoghurt and top it off with some berries. Add a little low sugar granola or muesli for some crunch if your child enjoys it.
Drinks For Lunch Boxes
When it comes to drinks for young children, milk and water are the best options. If need be, both of these drinks can be frozen and this also helps to keep the food in a lunch box nice and cool too. Drinks such as fizzy drinks, soft drinks, sports drinks, fruit juices, cordials and flavoured water are high in sugar and can increase tooth decay in children.
Hopefully you now feel that packing a perfect school lunch for your preschooler is not as difficult as it may appear. We hope that our tips and tricks will help you to perfect your next lunch box, and that your child will be asking for more of your new favourite recipes!