Preventing your child from getting sick starts on the inside. Children’s diets play a large role in their overall wellness and immunity. If you want to foster good health in your little one this school year, you should begin by looking in their lunchbox.
Immune-boosting foods can help your child stay well in the classroom. There are plenty of nutritious and delicious lunch foods that are easy to pack and even easier to enjoy.
If you’re looking for effective tips on how to prevent kids from getting sick, here is what you need to know about choosing the right additions for your child’s lunchbox.
General Guidelines for How to Assemble a Healthy Lunch
The U.S. Department of Agriculture names five core food groups in its general healthy eating guidelines:
- Fruits
- Vegetables
- Grains
- Protein
- Dairy
Every child should eat from a balanced plate that incorporates each of the five food groups whenever possible, including at lunch.
Lunchbox Tips by Food Group
When packing your child’s lunch, try to include appropriate portions of whole fruits and vegetables and use grains, dairy, and protein as side dishes. Opt for lean proteins and low-fat or fat-free dairy products. Healthy lean proteins include chicken breast, fish, shrimp, and turkey. If you give your child cow’s milk, aim to keep it below 2% fat.
You can also add whole grains to your child’s lunch for fiber and blood sugar control. Avoid refined or white grain products when you can, as these can cause blood sugar spikes and drops throughout the day.
Ingredients to Avoid
Children under age 3 should not have any added sugar in their diets. For older children, you will want to avoid added sugar whenever possible. Instead, incorporate natural sugars from foods like fresh fruit and honey. Use maple syrup or agave to sweeten smoothies and homemade pastries.
Be mindful of your child’s salt intake as well. Don’t add salt when cooking for your little one at home, and check the sodium labels on processed meals and snacks.
Juice is generally not recommended for children, since it often contains little to no fiber and high amounts of sugar. If you do give your child juice, water it down and limit it to one cup per day.
Foods That are Immune Boosters for Children’s Lunches
One of the most effective ways to succeed when it comes to how to prevent kids from getting sick is to choose immune-boosting options for their lunchboxes. These superfoods contain high amounts of beneficial nutrients to protect your little one from common school germs.
Citrus Fruits
Vitamin C is well-known as an immune-boosting micronutrient that’s naturally present in fresh fruit. Citrus fruits, in particular, have high concentrations of vitamin C, making them wonderful additions to your kids’ lunches.
Children often love citrus fruits like mandarin oranges and tangerines. Peel and slice them to add them to your child’s lunchbox. Grapefruit is another option, but its bitter taste may not be the right fit for your little eater.
Greens
Green vegetables aren’t always a hit among the little ones, but they’re incredibly important for their health and development. Leafy greens and cruciferous veggies like broccoli and Brussels sprouts are packed with antioxidants that support your child’s immune system.
Antioxidants have neutralizing effects on harmful free radical molecules. Green vegetables also often contain beneficial minerals that are rarer in other foods, like zinc and magnesium.
One way to sneak leafy greens like spinach and kale into your little one’s lunches is by blending them into pasta sauces. They won’t taste a difference, but they’ll get the nutritional benefits of the greens all the same.
Fatty Fish
Salmon and other fatty fish options are considered brain foods, and for good reason. They’re packed with omega-3 fatty acids, the good fats that support your child’s heart health and help protect their nervous system.
Increased intake of fish like salmon and flounder may even result in better cognitive functioning throughout childhood and into adulthood. Your little one is going through an important life stage for brain development, so now is the best time to include fatty fish in their diet.
You can make fatty fish more exciting for children by transforming them into fish sticks or small cakes. To mask the fishy taste, add lemon juice and mild-tasting herbs.
Oats
Oatmeal is an often-overlooked source of fiber. Oats have a fairly mild taste, so they mix well with other child-friendly toppings like peanut butter and bananas. You can prepare the oats to accommodate your child’s texture preferences as well.
Overnight oats are a parent’s best friend when it comes to easy lunch prep. Simply add your desired ingredients into a jar with oats and refrigerate it overnight. Place fresh toppings, like sliced banana and apples, on top of the wet ingredients to keep them crisp.
Nuts and Seeds
You might not think of nuts and seeds when considering how to prevent kids from getting sick, but they can be convenient additions to a child’s diet. Nuts contain healthy fats that keep your child full and boost their brain health. Unless your little one has a nut allergy, try adding almonds, cashews, and walnuts into their lunchbox.
If your child doesn’t like snacking on raw nuts, you could incorporate nut butters like almond or peanut butter into foods like sandwiches and smoothies. Remember to check with your child’s school before sending in nut products.
Pumpkin and chia seeds are packed with fiber, which controls blood sugar and stimulates healthy digestion. These seeds make for great yogurt and smoothie bowl toppings as well.
Support Your Child’s Wellness at Newport Children’s Medical Group
Safeguarding your child’s wellness is a full-time job, and if you’re like many parents, you may not know where to start. At Newport Children’s Medical Group, our experienced team of pediatric pulmonologists and child health specialists in California can help you keep your child thriving all year long.
Book an appointment with us to take a proactive approach to your child’s health and wellness today.