As the back-to-school season arrives, it is the perfect time to think about what foods you can pack in your children's lunchboxes to help nourish their invisible (but super important) friends – their gut microbiome.
“To create a balanced and gut-friendly lunchbox, focus on including a variety of colorful foods and making sure there is a mix of essential nutrients, especially fiber,” advises Lucy Upton, one of the UK’s leading pediatric dietitians, also known as The Children’s Dietitian.
“Try to include fruits and vegetables, a good source of protein, dairy or a fortified alternative, and those all-important carbohydrates for energy. Whole grains are a great choice to boost gut-friendly fiber!”
5 healthy lunchbox ideas for school
Back-to-school season can be a hectic time. To make it easier to get these nutrients into your kid’s diet, here are some of Lucy Upton’s favorite healthy lunchbox ideas for kids that come together quickly.
Healthy lunchbox ideas: great snacks for kids
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Fruits and vegetables – any kind and as much as you would like! Do not forget, frozen fruit and canned fruit (in juice) are great options too, along with fresh and dried.
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Dairy – fermented dairy options like aged cheddar, certain yogurts, and kefir are favorites of your (and your child’s) gut bacteria. Try adding some seeds and cheese to sandwiches or wraps!
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Protein-rich foods – great sources of important nutrients like iron and zinc. Try options like beans, hummus, and seed butters, like tahini, for an extra boost of gut-friendly fiber.
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Carbohydrates – an essential source of energy for busy school days! Boost gut-friendly fiber by choosing whole wheat or whole grain options for bread, pasta, or rice.
Healthy lunchbox ideas for kids: try them out like this
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Plain or Greek yoghurt with mixed berries and a sprinkle of seeds (e.g. sunflower seeds).
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Mackerel spread with oatcakes or whole grain crackers.
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Tortilla quiches – using a whole wheat tortilla as a base, filled with eggs and any veggies, then baked. These are an easy, brain-boosting meal or snack option.
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Pesto salmon pasta salad – combine whole wheat pasta with pesto loaded with plenty of pine nuts or seeds, and mix in some cooked salmon.
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Trail mix – combine ingredients like whole grain cereal pieces, dried berries or fruit, and nuts and seeds for a simple, nourishing, brain-friendly snack.
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Smoked salmon and scrambled eggs.
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Apple or pear slices with almond butter.
Did you know that certain nutrients may help support brain development? We asked Lucy Upton to list five foods for baby brain development.
Made some of Lucy’s healthy lunchboxes or snacks for kids? Tag @biogaiaUSA on Instagram to let us know.
