Lunchbox ideas for toddlers
If your child is spending her day in daycare or preschool while you go to work, it’s vital that you can be sure that the eat-right rules you follow at home happen there too. One of the best ways you can be sure that she is eating a healthy diet when you aren’t there to feed her is to provide a packed lunch for her – and studies show that healthy eating can make a huge difference to your child’s general health and boost her brainpower – just what she needs for preschool and for going on into kindergarten a few years down the line.
Why is healthy eating so vital for babies and toddlers?
By giving your baby or toddler healthy, nutritious food and steering away from fast ‘junk’ food, you’re setting her up with a healthy eating habit that will stand her in good stead as she grows.
Childhood obesity is one of the top health concerns in the US – and the percentage of children who are obese has more than doubled since 1980. Research suggests that children as young as two years of age are developing high cholesterol levels that could put their heart health at risk as they grow.
Healthy eating also is important for learning. Your baby or toddler’s
brain needs certain nutrients and a constant supply of energy to operate at its optimum level. Studies show that when in literacy tests, children with an increased fruit and vegetable intake and less caloric intake from fat are significantly less likely to fail the assessment, while children whose diets are higher in saturated fats do less well.
Junk food causes her blood sugar to spike and can led to irritability and attention problems. Instead, ensure your child’s lunch contains foods that are rich in brain and memory boosters such as choline (found in eggs) and antioxidants, which protect against cell damage – these are found abundantly in fresh fruits and vegetables.
Omega-3 fatty acids help boost signals between brain cells and are found mainly in fatty fish such as salmon and tuna (choose chunk-light, as it’s lower in mercury), fortified eggs, and avocados. Iron also is key, because it boosts mental alertness. It’s present in lean red meat, poultry, beans, green leafy vegetables such as spinach and kale, dried fruit and whole grain bread.
Toddler lunchbox basics
Make sure your toddler’s lunchbox contains a balance of fruits and vegetables, lean protein, calcium-rich dairy and whole grains. The American Heart Association recommends that you keep your two to three year old’s total fat intake between 30-35% of her daily calories, and the recommended grain intake at 2 ounces per day for a one year old, increasing as she grows and consumes larger meals. Her lunchbox should contain at least one fruit or vegetable. Her recommended fruit intake at one to three years is 1 cup per day, with vegetables at 3/4 to one cup a day. Take these advisories into consideration when packing her lunchbox.
Toddler lunchbox ideas
Bread
There’s a huge range but you need to think fiber. If your child prefers white, choose whole wheat white, not refined white. Keep it fun by using cookie cutters to make shaped sandwiches, and mix it up with English muffins (use these to make mini pizzas – just smooth on some tomato purée and sprinkle on some mozzarella cheese and some chopped spinach, then heat under the grill until the cheese melts), mini bagels, mini pitas, rice cakes, tortillas, and whole wheat waffles.
Fillings
PB&J is an old staple but your toddler’s daycare or preschool may request that you don’t send them in case any other children have a peanut allergy. A good alternative is cream cheese with jelly. Other tasty sandwich, bagel or mini pita fillings include cream cheese, chopped celery and raisins (slice them up), grated carrot mixed with grated cheese, leftover beef or chicken, diced and mixed with a little light mayonnaise or mashed avocado, hummus, mashed hard boiled egg mixed with a little light mayo, and tuna mashed with light mayo or ranch dressing.
Fruit
Avoid anything that has to be peeled unless it’s an easy-peel banana. Apple slices are a good staple, as are slices of soft fruit, such as nectarines or peaches. If you’re giving your child grapes, be sure to slice them in half.
Vegetables
Include a baggie of cooked diced veggies, or cooked baby carrots, broccoli florets or sweet potato squares with some light ranch dressing as a dip. Cherry tomatoes also are good, but be sure to cut them in half.
Snacks
It’s important to pack
healthy snacks too. Choose whole wheat versions of popular crackers such as Goldfish Crackers and Teddy Grahams. Ritz Crackers also are handy – again, choose whole wheat, low-sodium versions. Min rice cakes also are a good option.
The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.
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Last Modified: 20/09/2009
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