A healthy back to school lunch is comprised of three main food groups which include a healthy source of protein, fat, and carbohydrate.
Lean proteins are important for maintaining, and building your child's muscles, organs, and immune system. Healthy fats are important for developing your child's brain and nervous system. Healthy carbohydrates are important for your child's blood sugar levels to be stable, and gives them sustained energy levels. Complex carbohydrates (such as unrefined grains, fruits and vegetables) are also rich in fiber, which helps your child's digestive system work well, and keeps them feeling satisfied.
Healthy Sources of Protein:
-Chicken breast (shredded, baked chicken nuggets, or grilled/baked chicken breast)
-Lean ground turkey, chicken, or extra lean ground beef
-Lean chicken or turkey sausage
-Plain low fat Greek yogurt
-String cheese (or other lower fat cheese)
-Hard boiled eggs
Healthy Sources of Fat:
-Yolks of Eggs
-Almonds and Nut Butters (and other nuts/nut butters)
-Sunflower Seeds (and sunflower butter)
-Olive Oil & Coconut Oil (in moderation)
Healthy Sources of Whole Grains or Carbohydrates:
-Ezekiel Wraps and Breads
-Whole Grains (old fashioned oats)
-Whole Grain Breads, Wraps, Pastas, etc.
-Beans/Legumes (also a good source of protein)