The Power of a Healthy Lunch: Fueling You and Your Kids for Success
There are so many emotions surrounding back to school time for both children and adults. For many, it is full of excitement, hope and possibilities. But far too often the excitement is dulled by anxiety, uncertainty and fear. This can have a big impact on your child’s nutrition and overall well-being.
As a former elementary principal, I spent most of my lunch time monitoring the cafeteria and playground. I had grave concerns about the limited time kids were given to eat, the long lunch lines and the food that was being served to our children. I saw so much food waste and knew that kids were not eating enough.
As a nutrition coach, I’ve worked with teenagers who had so much anxiety about going through the lunch line that they simply wouldn’t eat lunch, only to come home from school and binge eat.
I noticed that the kids who were bringing their lunches from home had more time to eat, more autonomy over what they were eating and usually had healthier lunches. I encouraged parents to make lunchtime fun by involving their kids in choosing and preparing their meals. And I encouraged parents to do the same with their lunches.
Packing a healthy lunch for you and your kids is more than just a daily routine—it's an opportunity to nourish your bodies, fuel your minds, and set the tone for the rest of the day. A well-balanced meal provides essential nutrients that support physical growth, brain function, and overall well-being. Packing a nutritious lunch and healthy snack is so important and can positively impact your family's health.
A healthy lunch provides a balance of macronutrients—proteins, carbohydrates, and fats—that work together to keep energy levels steady throughout the day. For children, this balance is crucial as it helps maintain focus and concentration during school hours, supports physical activity, and prevents the afternoon slump. For adults, a nutrient-rich lunch can boost productivity and help maintain steady energy levels, avoiding the post-lunch fatigue that often leads to unhealthy snacking.
Focus on creating a well-balance lunch that includes lean proteins, healthy fats, whole grains and a variety of fruits and vegetables. Instead of a juice box or bottled water, consider a reusable water bottle. Invest in eco-friendly lunch boxes to reduces the amount of packaging waste generated by disposable containers and single-use items. This not only helps the environment but also encourages mindful eating practices.
When you are packing your lunch, go ahead and pack a well- balanced snack. This will help keep blood sugars balanced during that bewitching hour between after school/work and dinner. We all know that being tired, cranky, stressed, and hungry without a plan can lead to less-than-ideal nutritional choices.
If you need some inspiration for healthy lunches and snacks, I’ve got you covered! My healthy lunchbox challenge includes five unique meal plans with one lunch and one snack Monday through Friday. Each planner is complete with a grocery list and is five days long to help you pack a weekly lunch and snack that balances your blood sugar with nutrient dense foods. You can mix up the plans if you like and select your favorite recipes. Check it out and let me know what you think.
And if you are looking for encouragement and accountability for you or your children, please reach out. I offer nutrition coaching to adults, children and families that is individualized to meet the needs of my clients.
Wishing you back to school health and happiness,
Margie
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