Supercharge
lunch box
your kid’s
Convincing kids to eat nutritious
foods can be tricky, but it’s
essential to keeping them healthy
for the long haul. Work more
nutrients into your child’s diet
with these creative ideas.
Beans & legumes
Easy-to-pack, fiber-rich beans balance blood sugar,
which helps stave off childhood obesity. Legumes are
also associated with longer life span and lower rates of
cancer, diabetes, and other diseases.
Lunch box ideas » Pack canned black beans with
shredded cheese and taco shells; or make a crispy
snack by draining canned chickpeas, tossing with
olive oil and sea salt, and roasting at 400 degrees for
about 45 minutes.
Blueberries
High in polyphenol antioxidants that keep blood
vessels strong and reduce inflammation, these juicy
treats are crucial for brain health. Like all berries, they
also help suppress the expression of genetic tendencies
for diseases like cancer.
Lunch box ideas » Make a smoothie of blueberries,
yogurt, and whey protein, then freeze in small
containers. Pack one to keep your child’s lunch cool; it
will soften up in time to provide a healthy sweet treat.
Spinach
High in the vision-boosting antioxidant lutein, spinach also contains
carotenoids that protect skin from sun damage and boost immune
function. Plus, spinach is high in vitamin K and magnesium, which
enhance bone health.
Lunch box ideas » Purée cooked spinach with pasta sauce and use
on a minipizza. Or cut raw baby spinach leaves into thin ribbons and
combine with shredded apples, carrots, and honey-yogurt dressing
to create a sweet slaw.
Walnuts
One handful of this superfood offers 2. 6 grams of omega- 3 fatty acids,
important for brain development, immune-system function, and
cardiovascular health. Walnuts are also high in melatonin, which
encourages restful sleep and may protect against cancer.
Lunch box ideas » Grind walnuts, flaxseeds, and raisins in a spice
mill or coffee grinder, roll into balls, and coat with unsweetened
coconut flakes. —By Lisa Turner
JEFF PADRICK
