There are so many unhealthy options out there for kid’s lunches. It’s very easy to get wrapped up in all the hype, especially if you take your kids grocery shopping with you. The fun packaging is an attractive target for young children. This type of food may make things easier for you but could increase your child’s chances of becoming obese. Pre-prepared lunches and snacks are not only unhealthy but they are expensive as well.

A proper balanced lunch and healthy snacks for your child can increase their energy level, concentration and even boost their mood. Starting out with a healthy breakfast is also important but to combat the afternoon lull, a nutritious lunch will keep your kids going until dinner.

There are simple things you can do to make their lunches more healthy. Juice boxes are convenient for both you and your child but they are full of added sugar. Even the ones that say “no added sugar” still contain a high amount of the fruits natural sugars which can be unhealthy if consumed regularly, especially if your child isn’t very active. Instead, swap their juice box for a refillable bottle of water. You can add a little juice to the bottom first to give their water some flavour. This is a much better option. Other improvements would be switching white bread for whole wheat or whole grain bread or using wraps for sandwiches instead of sliced bread.

Get your children involved in making their lunches if they are old enough. Give them healthy options to choose from. By letting them pick the food they want to eat they are more likely to eat it at school instead of throwing it out or trading with a friend. You can also try and make their lunches exciting by including a special treat or their favourite sandwich. Give your kids something to look forward to at lunch time.

Planning a week’s worth of lunches in advance will save you time and worry. You won’t be rushing around in the morning trying to get their lunches packed in a hurry. Being rushed will only increase the odds that you’ll make bad food choices. Also make their lunch different everyday so they don’t get bored and become tempted by other kid’s unhealthy lunches.

Buying a Thermos for winter lunches is also a great idea and means you can get a little more creative. You’ll be able to send your kids to school with soup, chilli, leftover pasta and other hot foods. It will be a nice treat for your kid’s on cold winter days. Oatmeal is usually for breakfast but if your kids like it there is no reason not to send it for lunch as well. Oatmeal is a great source of protein and you can even liven it up with raisins, cut peaches or a little bit of maple syrup.

When sending snacks to school check to make sure your children’s school isn’t peanut free before sending them with trail mix or granola bars. Other great snack ideas that are peanut free are: whole fruit, fruit salad, yogurt, cut veggies or crackers with cream cheese.

You don’t have to spoil all their fun either. Pick one day a week when your kids can take a treat that’s not so healthy, like a small bag of chips or a chocolate bar. You can use the special treat as a reward for eating their healthy lunch the rest of the week. Who knows, you may even find that your kids won’t like chips and chocolate bars anymore and will choose something healthy as their treat.