How to Make Your Child's Lunch Healthier

By Sara Butler

If you pack your child’s lunch, then you’re probably always on the lookout for ways to make it healthier. You don’t have to worry about doing a total overhaul of your child’s lunch and freaking them out. There are some simple swaps available out there that will make your child’s lunch healthier without them even realizing it!

Whole Grain Bread

If your child is a big fan of peanut butter and jelly or ham and cheese, then let them continue to be. The only change you should make is to switch their favorite sandwich from white bread to whole grain. This will help to boost your child’s fiber intake -- and kids almost always need more fiber than they’re currently getting.

There are a ton of whole grain choices out there, from whole wheat to whole grain baguettes. If your kid likes something a little different, try a corn tortilla. Just make sure you look for 100 percent whole wheat or whole grain on the food label.

Try Crackers

Instead of corn chips or potato chips in your child’s lunch, go for baked crackers. They provide that satisfying crunch kids like but without all the fat and calories of traditional potato chips. Baked pita chips or whole grain crackers are a great choice. If you can slip in some vegetables and dip to add a little crunch, you should! Just keep an eye on the sodium level of the crackers you’re including.

Fresh Fruit

Kids love to have something sweet in their lunchbox, but you should forget the cookies and cupcakes and opt for something healthier. Try adding an orange, grapes, berries, or some other fruit your child likes. Send them in a sturdy container so they don’t get crushed. You can also try making your own trail mix with nuts, seeds, yogurt-covered raisins and your child’s favorite whole grain cereal.

Go with Water

Instead of the juice box or the soda, include a small water with your child’s lunch. If plain water won’t be appreciated, you can always jazz it up with fresh sliced fruit such as watermelon, limes, or lemons. More adventurous children may enjoy some fresh mint thrown in!

You can make anything healthy, even a lunch your kids will eat!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Durham, N.C.

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