Fun & Healthy Ideas for the Lunchbox
Help fuel each day with these healthy lunch and snack ideas!
Popcorn
Air-popped popcorn with salt-free seasoning is an easy, inexpensive and healthy option compared to fatty and salty chips and crackers.
Seeds
Just a ¼ cup of sunflower or pumpkin seeds provides fiber, protein, and minerals that are good for you and give you energy.
Chocolate Chips
Just 10 to 12 dark chocolate chips are enough to satisfy a sweet craving without adding a lot of fat and calories.
Crackers
Whole-grain crackers have fewer calories and more fiber, protein and iron per serving than regular crackers. They are still high in sodium so watch the portion size.
Nuts
Unsalted and/or roasted nuts are a low carb snack that is filling and full of protein, vitamin E, magnesium and selenium. An ounce is a good serving size. That’s about 24 almonds, 18 cashews, 15 pecans, 35 peanuts, 14 walnut halves.
Pudding
Make your own or buy low- or no-sugar puddings for a slightly sweet treat that is fairly low in fat and calories, but high in taste.
Applesauce
Add a cup of “no-sugar added” applesauce into the lunchbox. Chances are your kid won’t miss the added sugar.
Animal crackers
This old favorite usually is fairly low in fat, calories and sugar. If you are watching carbohydrates, pay close attention to the serving size.
Cookies
Reduce the sugar by half in your homemade recipes. You won’t taste the difference and less added sugar is a healthy habit.
Fruit & Veggies
Fresh fruit and vegetables cut into small pieces with a small container of nut or seed butter or 1-2 oz. of cheese or hummus is a healthy addition to any lunch or snack.
This information has been approved by Michelle MacDonald, MS, RDN, CDE (August 2019)