Power-Packed Lunches: Nourishing Kids and Teens for School Success

Hey there, amazing parents and caregivers! As we gear up for another exciting school year, one question looms large: What's for lunch? Fret not, because I'm here with a backpack full of tips, tricks, and tantalizing ideas to build the ultimate balanced lunch that will power your kids and teens through their busy days.

🎒 Lunchbox Building Blocks:

1. Protein Power:

Proteins are the building blocks of energy and growth. For our little ones (2-5 years), think about a palm-sized portion of turkey roll-ups or grilled chicken strips. As they grow, up that to a deck-of-cards-sized piece for elementary schoolers (6-10 years) and a smartphone-sized portion for teens (11-18 years).

Examples:

• Toddler: Nut or sun butter sandwich, cherry tomatoes, orange slices, a few almonds.

• Elementary: Chicken and veggie skewers, hummus with veggie sticks, mixed berries with yogurt.

• Teens: Chickpea salad with quinoa, avocado, mixed nuts, a small piece of dark chocolate.

2. Veggie Delight:

Ah, the colorful world of veggies! For our young champs, offer a 2-3 tablespoons serving of carrot sticks or cucumber slices. Amp it up to half a cup for elementary kids and one full cup for teens. Pack in antioxidants, fiber, and vitamins that keep them zinging.

Is your kid or teen not a fan of veggies? Try pairing with a fun new dipping sauce or cut them into exciting shapes for the younger ones to peak their interest. It’s ok if they come back untouched in their lunch, but it’s important to continue offering a vegetable - you never know…one of these school days they’ll try it!

Examples:

• Toddler: Sliced bell peppers, snap peas, and hummus.

• Elementary: Salad with greens, cherry tomatoes, cucumber, and a light dressing.

• Teens: Greek salad with a variety of colorful veggies and a sprinkle of feta cheese.

3. Fantastic Fruits:

From apple slices to juicy berries, fruit is nature's candy. For our toddlers, consider a half-cup serving of grapes. As they move through school years, elevate it to a full cup for elementary kids and a generous 1.5 cups for those teens. Fruits are the vitamins that wave the energy flag high!

Examples:

• Toddler: Banana slices, kiwi, and a small serving of mixed berries.

• Elementary: Apple wedges, pineapple chunks, and a few grapes.

• Teens: Mixed fruit salad with a variety of seasonal fruits.

4. Healthy Fats, Happy Brain:

Avocado, nuts, and seeds are healthy fat superheroes! A teaspoon of nut butter for our young learners becomes a tablespoon for the big kids. Those essential fats fuel brain cells and keep the wheels turning.

Is your school nut-free? I like this brand that makes 100% nut-free butters using pumpkin and sunflower seeds in flavors like chocolate and vanilla cinnamon. What kid or teen wouldn’t love a decadent chocolate spread on their sandwich??

Examples:

• Toddler: Avocado slices and a few cashews.

• Elementary: Almond butter on whole-grain bread, pumpkin seeds.

• Teens: Hummus, guacamole, a trail mix with various nuts and seeds.

5. Sprinkle of Fun:

Ah, yes, the sprinkles of joy! Consider a small treat - it’s better to serve a treat with a meal like lunch instead of making a big deal about these foods and then kids become more obsessed.

I always ask my son what fun treats he wants with his lunch. Most days it’s a Tate’s chocolate chip cookie, but other times it’s a handful of chocolate chips mixed with fresh fruit or a square of milk chocolate with graham crackers. Whatever it is, it’s going to balance out your kids and teens lunch and ensure they have the fuel to finish off their school day strong!

⭐ Why It Matters:

Balanced lunches aren't just about the sum of their parts; they're about nurturing healthy habits and setting our young ones up for success. The right combo fuels their brains, keeps energy levels steady, and supports their growth and development. It also teaches them mindfulness and portions by including not only the nourishing components, but the “fun foods” as well.

🍎 Inspiring Ideas:

For the little ones: Mini whole-grain turkey wraps, baby carrot sticks, apple slices, a dollop of sun butter and a chocolate chip cookie.

For elementary kids: Grilled chicken strips, a rainbow salad with mixed veggies and avocado, a yogurt cup with berries, and a mini pack of popcorn.

For teens: Quinoa salad with chickpeas, colorful bell pepper strips, avocado slices or hummus, a trail mix of seeds and dried fruits, and a fun-sized dark chocolate bar.

🌟 Call to Action:

Let's pack those lunchboxes with love, creativity, and the perfect balance to set our kids up for an amazing day. Share your lunchbox creations on social media by tagging me - @myfruitfulbody and using the hashtag #BalancedLunchJoy and inspire others to fuel their kiddos' school adventures. Remember, a balanced lunch isn't just a meal; it's a superpower!

Now go conquer those lunchboxes and create memories that'll last a lifetime. Happy lunch-making, superheroes! 🥪🎒🌈