Healthy Kids Lunches

On average, once children reach the age of four, they already know the basics of walking and running. For that reason, their daily calorie intake should increase a bit, in order to match all the energy, they use to run all day long! However, your kid’s diet should be as nutritious and balanced as it was when he or she was a baby or toddler.

Children aged 4 to 10 need:

Protein – helps the body build cells, break down food into energy, fight infection, and carry oxygen.

Include in healthy kids lunches: meat, poultry, fish, eggs, nuts, beans, dairy products.

Carbohydrates – are the body’s most important source of energy. It helps the body use fat and protein for building and repairing tissues.

Include in healthy kids lunches: bread, cereals, rice, crackers, pasta, white potatoes.

Fats – are a great source of energy for kids and it helps the body to properly use some of the other nutrients it needs.

Include in healthy kids lunches: whole-milk dairy products, cooking oils, meat, fish, nuts.

Calcium – is essential in helping to build healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function.

Include in healthy kids lunches: milk, cheeses, yoghurt, eggs yolks, broccoli, spinach, tofu.

Iron – is necessary to build healthy blood that carries oxygen to cells all over the body.

Include in healthy kids lunches red meats, liver, poultry, shellfish, whole grains, beans, nuts, iron-fortified cereals.

Folate – is necessary for the healthy growth and development of cells.

Include in healthy kids lunches: whole-grain cereals, lentils, chickpeas, asparagus, spinach, black or kidney beans, brussels sprouts.

Fibre – helps produce bowel regularity and reduces the chances of heart disease and cancer later in life.

Include in healthy kids lunches: whole-grain cereals, chickpeas, lentils, kidney beans, seeds, and nuts.

Vitamin A – helps healthy growth, assists the eyes in adjusting to dim and bright colours, keeps skin healthy, and works to prevent infections.

Include in healthy kids lunches: carrots, sweet potatoes, squash, apricots, spinach, broccoli, cabbage, fish oils, egg yolks.

Vitamin C – helps fight colds, holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and builds strong bones and teeth too.

Include in healthy kids lunches: oranges, berries, tomatoes, melons, cabbage, broccoli, cauliflower, spinach, papayas, mangos.

Here’s a list of five amazing, delicious, and full of nutrients ideas for lunches for you to try for your next lunch meal prep adventure.

FIVE HEALTHY KIDS LUNCHES

1) Salmon Traybake with Baby Roast Potatoes

Ingredients

• 500g baby new potatoes, cut in half,

• 1 tsp olive oil,

• 2 large courgettes, cut into small chunks,

• 1 red pepper, cut into small chunks,

• 1 spring onion, finely sliced,

• 25g pine nuts,

• 3-4 salmon fillets,

• juice ½ lemon,

• 1½ - 2 tbsp pesto.

Directions

• Boil the potatoes for 10 mins until tender, then drain.

• Heat oven to 200C/180C fan/gas 6. Toss the potatoes in the oil, then transfer to a baking tray. Roast for 20 mins.

• Push the potatoes to one side and put the courgette, pepper, spring onion and pine nuts down the middle of the tray.

• Put the salmon on the other side. Squeeze lemon juice over the fillets and the vegetables (not including the potatoes).

• Season everything with pepper. Spread each of the salmon fillets with pesto and return the tray to the oven for 12-15 mins until everything is cooked through.

2) Butternut Squash and Chickpea Tagine

Ingredients

• 1 tbsp oil,

• 1 red onion, finely chopped,

• 2 garlic cloves, crushed,

• 1 tsp grated ginger,

• ½ tsp ground cumin,

• 1 tsp ground coriander,

• 1 tsp cinnamon,

• ¼ tsp mild chilli powder,

• 500g bag frozen butternut squash chunks,

• 2 carrots, cut into small dice,

• 1 courgette, cut into small dice,

• 2 x 400g cans chopped tomatoes,

• 1 x 400g can chickpeas, drained,

• cooked couscous or rice, or wholewhea bread to serve.

Directions

• Heat the oil in a heavy-based pan, then slowly cook the onions for around 10 mins until starting to caramelise.

• Stir in the garlic, ginger and spices and cook for a further 2 mins. Add the vegetables and canned tomatoes and bring to a simmer.

• Put the lid on and simmer for around 15 mins or until all the veggies is tender. Stir in the chickpeas, heat through, and serve with couscous or rice.

3) Chicken Meatballs

Ingredients:

• ½ celery stick, cut into small chunks,

• 1 small carrot, cut into small chunks,

• 500g boneless skinless chicken thighs, cut into chunks,

• a few chives snipped,

• oil, for greasing.

To serve

• boiled rice,

• steamed broccoli.

Directions:

• Heat oven to 200C/180C fan/gas 6. Blitz the celery, carrot, chicken, and chives in a food processor until finely chopped. You may need to use a spatula to scrape the sides of the bowl a few times.

• Shape into small meatballs. If freezing, space out on a tray and put in the freezer. Once frozen, transfer to a freezer bag and take them out when needed. Defrost thoroughly in the fridge before cooking.

• To cook, put on a baking tray lined with greased foil and bake for 10 mins or until browned and cooked through.

• Served with boiled rice and steamed broccoli.

4) Spinach, Sweet Potato and Lentil Dhal

Ingredients

• 1 tbsp sesame oil,

• 1 red onion, finely chopped,

• 1 garlic clove, crushed,

• thumb-sized piece ginger, peeled and finely chopped,

• 1 red chilli, finely chopped,

• 1½ tsp ground turmeric,

• 1½ tsp ground cumin,

• 2 sweet potatoes (about 400g/14oz), cut into even chunks,

• 250g red split lentils,

• 600ml vegetable stock,

• 80g bag of spinach.

Directions

• Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.

• Add 1 finely chopped red onion and cook over low heat for 10 mins, stirring occasionally, until softened.

• Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.

• Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.

• Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.

• Bring the liquid to the boil, then reduce the heat, cover, and cook for 20 mins until the lentils are tender and the potato is just holding its shape.

• Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.

5) Turkey Burgers with Beetroot Relish

Ingredients

• 500g pack turkey mince,

• ½ tsp dried thyme or 2 tsp fresh,

• 1 lemon.

For the relish

• 250g cooked peeled beetroot (not in vinegar), finely diced,

• 1 small red onion, finely chopped,

• 2 tbsp chopped parsley,

• 2 tsp olive oil,

• 2 tsp wholegrain mustard,

• Little Gem lettuce, to serve,

• wholemeal pitta bread, to serve.

Directions:

• Tip turkey into a bowl with thyme. Finely grate in the zest from the lemon and add a little seasoning. Use your hands to mix the ingredients well, then shape into 4 patties. Chill until ready to cook. Can be frozen for up to 1 month.

• Mix the beetroot with the juice from ½ the lemon, onion, parsley, oil and mustard. Grill, griddle or barbecue the burgers for about 6 mins each side and serve with the beetroot relish, lettuce, and pitta bread.

Be sure you check our more food for raising healthy kids on the happies food blog where they are broken down by age! Go Now.