Photo by: Vanessa Loring (Pexels)
Convenience food has taken its toll on our culture. Americans are lacking in vitamins and minerals as the obesity epidemic rages on. Most of the food in the grocery stores is ultra-processed. Our bodies aren’t running at full capacity because they aren’t being provided with the right fuel.
I start my day at 5:40 am so I’m able to cook my boys real food before school. I’m not saying it’s easy, but I will say it’s totally worth it! Eggs, bacon or sausage, pancakes, fruit smoothies, and protein shakes are the usual suspects on the menu. Their favorite meal lately is ground beef and scrambled eggs. I’ll also make an occasional breakfast with steak and eggs.
Pop tarts and sugary cereals are the absolute worst things that were ever invented for breakfast. I am still shocked to see artificial juice beverages being sold in stores. I’m not sure how we got to this point, but with a little planning and effort, we can gradually get back to real food even with busy schedules.
It’s time to stop packing a bunch of toddler snacks in your kids’ lunch bag. Actually, toddlers don’t need goldfish and puffs either. There’s no nutritional value in food items such as granola bars, chips, crackers and whatever else is in a packaged bag or box. Those are fine for a treat once in a while. Unprocessed foods are best for the mind and body.
I’ve had the best luck with packing leftovers from dinner the night before. It’s more satisfying and keeps them fuller longer. The school day is rigorous, especially with sports or extracurricular activities following classes. Without proper nutrients, the kids are running on empty by the end of the day.
Main Courses
Pasta with meat sauce
Hamburger
Taco bowl (ground beef and Spanish rice)
Meatloaf with mashed potatoes
Homemade pizza with meat & veggies
Ham & cheese omelet
Pasta salad
Charcuterie
Grilled chicken tenders
Potato, egg, sausage bowl
Healthy Snacks
Homemade trail mix (peanuts, sunflower seeds, chocolate chips)
Fruit (apples, bananas, oranges, grapes)
Hummus & veggies (celery, carrots)
Olives
Pickles
Popcorn (avocado oil)
Cheese
Grass-fed beef sticks
Freeze-dried fruit
Homemade granola bars
Chips & salsa
Nuts & seeds
Lundberg rice cakes
It’s best to mix up the lunches so there’s a little variety and the kids won’t get tired of the same thing. Leftovers from dinner are also good for after-school meals. Here are accessories that can help you prepare better lunches:
Thermos
Pyrex glass containers with snap lids
Bento Box
Stainless steel water bottle
Travel stainless steel silverware
It’s really difficult for kids to sit in class and have optimal energy for critical thinking and after school activities without a balanced diet to support them. America needs a serious intervention in this area. Parents are in control of what their kids eat for the most part until they start driving and earn their own money. Then it gets much more challenging.
It’s no surprise with our busy, on-the-go culture that parents cut corners in order to save time, but we’re kidding ourselves in the long run. Don’t just pack a bunch of snacks to “fill up” the lunch bag. More than likely, it’s empty calories with no real benefits. First, start improving the main course. If it’s hearty, they won’t need as many snacks. Work on one item at a time and gradually phase out unhealthy options. Water is best for hydration, so skip the sugary beverages.
Packing healthy foods for your child’s school lunch is one of the simplest yet most powerful ways to support their growth, energy, and focus throughout the day. By choosing nutritious options and creating balanced meals, parents can help their kids build lifelong healthy habits while ensuring they feel satisfied and ready to learn. A to-do list and a little preparation goes a long way!
Sign up for my free monthly newsletter at the bottom of my blog or reach out to Kim anytime at nourishandflex@gmail.com