March is National Nutrition Month
March is national nutrition month and for that reason, it has us thinking of all the ways we can apply what we know about balanced nutrition to kids’ lunches.
We all want to provide kids with a balanced diet everyday, but on top of everything else on the to-do list, it’s hard to check “balanced lunch” off day in and day out. BUT, the goal of this blog is to help parents and caregivers get one step closer! Today we’re going to explore what a balanced lunch consists of, what updated nutrition guidelines say, and tips and tricks to help make it easier for parents to provide balanced nutrition for your kids.
What is Considered a “Balanced Lunch” in the First Place?
In January, the U.S. government released new nutrition guidelines which represent a significant shift toward prioritizing nutrient-dense, whole foods. What’s a nutrient-dense whole food you ask? We’ll break it down for you using the major food groups:
- High-Quality Protein, Dairy & Healthy Fats: Daily target is 0.55-0.73 grams of protein per pound of body weight per day
- Fruits & Vegetables: Daily fruits target is 2 servings per day, and daily vegetables target is 3 servings per day
- Whole Grains: Daily targetis 2–4 servings per day
What’s not a nutrient-dense food? Highly processed, sugary, and salty foods (think interior grocery-store aisles).
These new guidelines were created to align with what the research tells us today and ultimately, help guide school and military meals, but today we’re using it to help parents, too.
Dive Into Some Balanced Lunch Ideas
When attempting to assemble a lunch, think in terms of this structure: protein + fruit/veggie + grain. A simple structure eases some of the decision-making. Now, let’s break down food ideas by category:
Protein ideas:
- Canned beans (add a quirt of lime, olive oil and salt to enhance the flavor)
- Chicken
- Beef
- Shrimp
- Eggs (hard-boiled or otherwise)
- Hummus (check out this yummy peanut butter hummus recipe)
- Tuna
- Greek yogurt
Fruit / Veggie ideas:
- Berries: strawberries, blueberries, and blackberries hold up well in a lunchbox
- Sliced apple (add a squirt of lemon to keep it fresh)
- Grapes
- Sliced mini cucumbers (top with olive oil and feta cheese for a change of pace)
- Baby carrots
- Cubed avocado (add a squirt of lime and dash of salt)
- Sliced peppers
Grain ideas:
- Oats (try these apple cinnamon muffins made with whole oats)
- Bulgar wheat (some grains go great mixed into a dish like this Chili)
- Barley
- Quinoa
- Rice
Now let’s take these lists, and put them into action to create a few lunch combinations that are quick and easy:
- Lunch combo #1: Black Bean Quesadillas, sliced strawberries, cucumbers with oil & feta cheese
- Lunch combo #2: Grilled chicken in whole wheat wrap with avocado spread, sliced apples, baby carrots and greek yogurt topped with berries and honey
- Lunch combo #3: whole wheat pumpkin pancakes, sliced peppers, grapes and string cheese
- Lunch combo #4: hard-boiled egg, celery with peanut butter for dipping, and overnight oatmeal
Tips and Tricks for Balanced Lunches
When you’re standing looking blankly into the refrigerator wondering “what am I going to feed them?”, remember, you’re not alone. Try these tips and tricks to guide your approach to offering balanced meals:
- Maintain a “lunchbox wins” list that you can easily reference back to on those days when you’re feeling uninspired.
- Use fun tools to cut the food into new shapes. And if you’re wondering what in the world “fun tools” are, think child-safe knives, crinkle cutters and mini cutting boards.
- Don’t give up on offering a food if your kid doesn’t eat it one time. Each exposure to new food is a step closer to them potentially eating and loving it. Explore different ways to prepare it and see if you can find one they enjoy.
- Use dips to your advantage. Dipping is fun for kids so use hummus, yogurt, guacamole, or nut/seed butter to make fruits and veggies more appealing and boost nutrition.
- Rotate, don’t reinvent. Kids actually like repetition. Rotate 5–7 balanced lunches instead of trying to create something new every day.
- Let your kids weigh in and choose. Involvement increases buy-in so ask: Would you prefer grapes or applesauce in your lunch today?
If you need any more inspiration, take a look at this top 100 snack ideas and see what catches your attention. We all need a little inspiration sometimes!
Healthcare as Unique as You at Hancock Health
Hancock Health offers support to help you stay consistent with exercise and nutrition habits. Whether you’re just getting started or refocusing your routine, we’re here to help.
With three Wellness Centers and a strong network of family care and primary care providers, Hancock Health offers convenient access to comprehensive care close to home.
If it’s been a while since your last visit, consider this your reminder—your future health starts by taking the next small step. Learn more about our Wellness Centers at Hancock Health or Schedule an Annual Wellness Appointment.