Healthy Lunch and Snack Ideas for kids

Healthy Lunch and Snack Ideas for kids

Today as the world gets very competitive, every child needs to be up to the mark to study, to concentrate, to play and other extra curricular activities. So to make sure that your child has the strength,  the stamina and focus you need to provide him/her with the right meal packed tightly in the lunch box.

Here is how to:


Use whole wheat, whole grain, or flax breads. Options for easy and yummy sandwiches are:

  • Peanut butter and jelly, topped with sliced banana
  • Low-fat deli meat, lettuce, tomato slice, and mustard or hummus
  • Cheese, avocado, sprouts
  • Smoked salmon, low-fat cream cheese, tomato, red-onion


Use wooden skewers to create healthy kabobs. Alternate sliced apples, bell peppers, grapes, baby tomatoes, cantaloupe, watermelon, broccoli, baby carrots, and anything else you can think of. For dipping, use yogurt, hummus, sour cream, or tzatziki, a Greek sauce made with yogurt and spices.

Pitas or roll-ups

Whole-wheat pita or roll ups are great because you can stuff them with anything: low-fat deli meats, steamed kale, sliced cheese, tomato and cucumber slices, sprouts. Stuff these beforehand, or simply pack the ingredients and put it together when you are ready to eat.

Thermos food

  • Hot Food: soups and stews (this is an especially useful way to deal with leftovers)
  • Cold Foods: blend up a cold fruit and veggie smoothie before you leave for the day

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

2 Replies to “Healthy Lunch and Snack Ideas for kids”

  1. I love your suggestions for healthier snacks! I have tried some of these but the Kabobs and Pitas are a great idea for snacks. I saw another post about healthy eating and diets for kids and how that relates to childhood obesity. Rates in America are at such a staggering rate right now and having healthy snacks like these that are not “boring” as my son says sometimes is great to have. You can see more about the obesity in kids here:

    Great post! Cannot wait to try these suggestions!

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