Nutrition of children is the responsibility that falls on every father and mother, and therefore it is the duty of every mother to ensure that she is familiar with different lunch box ideas to care for her child and establish him on proper healthy nutrition, due to the spread of many foods and foods that are unhealthy, as well as fast food. 

Unhealthy foods are one of the biggest sources of concern among many mothers, which result in many health complications, such as obesity, poor physical growth, laziness, and weak learning skills, in addition to weak immunity from many other dangers.



Healthy lunch box ideas

There are many ideas that mothers can do for their children, including the following:

  • Quinoa salad with chicken: You can prepare quinoa salad with grilled chicken, and add your favorite vegetables such as tomatoes, cucumbers and green onions. You can add a light sauce such as lemon sauce and olive oil.
  • Tuna lettuce leaf: Fill a lettuce leaf with a tuna mixture mixed with mayonnaise and your favorite vegetables such as grated carrots and chopped cucumbers.
  • Assortment of fruits and nuts: Prepare a selection of chopped fruits such as grapes, strawberries and apples, and add some nuts such as almonds, walnuts and pistachios.
  • Grilled fish with vegetables: Grill a piece of fish, such as salmon or tuna, and serve it with grilled vegetables such as zucchini, peppers, and eggplant.
  • Cold Pasta Meal: Prepare a cold pasta meal with your favorite vegetables such as colored peppers, olives, grated cheese, a drizzle of olive oil and spices to taste.
  • Boiled eggs with fresh vegetables: Boil an egg or two and serve with fresh vegetables such as cucumbers, carrots, and sweet peppers.



Foods that must be available in the lunch box

When preparing a lunch box, you can include the following items to ensure the availability of essential nutrients and obtain the maximum benefit from your meal, including:

  1. Protein source: You can include a healthy source of protein such as grilled chicken, lean steak, canned tuna, or hard-boiled eggs.
  2. Vegetables: Include a variety of fresh vegetables such as cucumbers, carrots, bell peppers, and diced tomatoes. These can be served as an appetizer or tossed into a salad.
  3. Healthy Carbohydrates: Choose healthy, complex carbohydrates such as whole-grain bread, whole-grain crackers, whole-grain quinoa, or quinoa. You can prepare a sandwich or small pizza meal using these carbohydrates.
  4. Health supplements: You can include health supplements such as fat-free Greek yogurt or natural yogurt, low-fat shredded cheese, fresh juices, and fruits.
  5. Nuts and seeds: Include healthy nuts like almonds, walnuts, and pistachios. You can also add healthy seeds like flax seeds or chia seeds.
  6. Water: Don't forget to include a water bottle to stay hydrated throughout the day.



Foods to avoid in the lunch box

When it comes to avoiding certain foods in lunch boxes, it depends on personal preferences and individual health goals. However, there are some foods that may be better to avoid in lunch boxes for various reasons. Here are some examples:


  • Heavy fatty foods

Foods rich in saturated fats and heavy oils may lead to feelings of heaviness and discomfort after eating and can affect energy and concentration during the work period. These foods may include fatty fast food and fried foods in general.


  • Foods that cause bad odor

Some foods, such as fresh garlic and onions, may leave a bad odor in the mouth after eating them, and this may be embarrassing during work. If you plan to eat these foods, you may want to make sure that there are ways to clean the mouth after a meal.


  • Allergenic foods

  • If you have a known allergy to certain foods, it is best to avoid putting them in your lunch box to avoid any adverse reactions. These foods may include peanuts, milk, eggs, nuts, wheat, and fish.


  • Heavy and sugary foods

  • You should be careful not to include sugar-heavy foods in your lunch boxes, such as high-sugar sweets and sugary soft drinks. Eating excess sugar can lead to a rapid rise in energy levels and feelings of fatigue afterward.



How do I choose a healthy lunch box?

There are also many healthy ideas for lunchboxes, which we will present to you below:

  • Ensures nutritional balance

A healthy lunch box should include a variety of essential nutrients. It should contain a source of protein such as grilled meat or chicken, a source of complex carbohydrates such as brown rice or whole-grain bread, fresh vegetables or salad, and fresh fruit. You can also add some healthy fats such as Avocado or nuts.


  • Size control

Try to determine the size of healthy transfers in accordance with your nutritional needs and levels of physical activity. Avoid filling the lunch box with large quantities of food, and try to keep the portions moderate and balanced..


  • Avoid processed and processed foods

Try to avoid putting processed and processed foods in your lunch box. These foods often contain high amounts of saturated fat, sodium, and added sugar, and lack important nutrients. Choose fresh foods and natural ingredients whenever possible.

    Attention to food safety

    Make sure food safety conditions are in place, use a well-sealed container, and keep the lunch box in a cooler bag or box to maintain the temperature of cold foods and avoid food contamination.


    • Diversity and contrast

    Try to diversify your lunch box ingredients and change them regularly. You can try new recipes and explore a wide range of healthy and nutritious foods.

    Vitamins that must be available in children's lunch boxes

    Vitamins are also considered one of the very important things that children should keep taking, and parents should be careful to put them in their children’s bags. These vitamins include:

    1. Multiball lollipops that strengthen children's immunity.
    2. Multiball Vitamin C lollipops contain vitamin C, which has many benefits for children’s bodies and which many mothers search for.
    3. Multiball multivitamin lollipops contain a large number of vitamins that help them during school and concentration.
    4. Sweet vines that contain omega, which greatly helps focus.
    5. ActiKid Sweet contains multivitamins and children will love it very much.



    Here we come to the conclusion of our conversation in this article about various information and the best lunch box ideas as the school period enters, in order to always take care of your child’s health at any time and wherever he is.