What You Should be Serving Your Kids for Lunch: The Foods That Children from the Age of Five to Ten Years Should Eat

What You Should be Serving Your Kids for Lunch: The Foods That Children from the Age of Five to Ten Years Should Eat

To help growth and ensure children in the ages between 5-10 years thread through a full day of learning and playing with vigor, it is crucial to come up with lunches that are both appealing and nutritious. Here are some suggestions of creative and easy to prepare meals that parents can attempt with added tips on how to further spice up these dishes in order to compel children to want to eat them.

1. Turkey and Avocado Wraps

These wraps are very simple to prepare but they are also a source of lean protein, healthy fats and vital vitamins. However, making it more interactive is possible by letting kids chose their toppings adds some twist to it.

Ingredients:

• Whole wheat tortillas
• Sliced turkey breast
• Sliced or mashed avocado
• Lettuce
• Tomato slices

Optional: Slice of cheese, pickles, or shredded carrots to add bite

Instructions:

Put one tortilla flat, then place a layer of turkey breast then put it back in the microwave for 45 seconds.

Serve with avocado (sliced or mashed), lettuce and tomatoes.

To the cheese add another layer or any preferred topping.

Fold up the tortilla and slice it in two parts in order to take bites.

Tip: You can add herbs, or a little of ranch dressing for taste that tody’s kids will love.

2. Chicken and Vegetable Quesadilla

Some favorite meals are quesadilla’s which are fun to make and easily can incorporate cooked vegetables. This is good because with this recipe, you are feeding your family a meal, protein and vitamins from the chicken and vegetables.

Ingredients:

• Whole wheat tortillas
• Shredded cooked chicken breast
• Chopped bell peppers
• Spinach leaves
• Grated cheese preferably cheddar and mozzarella
• Olive oil

Instructions:

Take and heat a pan on medium with just a touch of olive oil.

Put a tortilla on the pan, then top it with cheese, chicken, bell peppers and spinach.

Pour a little more cheese on it and spread a tortilla on top of it.

For best results you should cook until the breading is golden brown, then turn over to cook the other side.

Serve in small wedges.

Experiment: You could entice children to take other vegetables or even serve mild salsa or guacamole as a side dish to take with the vegetables.

3. These recipes for veggie packed hummus pita pockets are healthy and easy to make, perfect for any time of the day.

When it comes to colours, children love anything they consider crunchy, thus, pita pockets filled with hummus complimented by colorful fresh vegetables make a fun and nutritious kids’ lunch .

Ingredients:

• Whole wheat pita bread
• Any cut up vegetable but desperately recommend flavored hummus such as red pepper hummus or garlic hummus.
• Cucumber slices
• Carrot sticks
• Cherry tomatoes, halved
• Spinach or arugula leaves

Instructions:

Take pita bread and make pockets by splitting it in half through the middle.

Inside the pocket, spread the hummus.

The containers should be filled with cucumber, carrot, tomatoes and spinach.

It is best eaten with a side of hummus; more hummus should be provided for dipping.

Add a Fun Twist: Allow children to decide which vegetables they want to include or even better add some cheese to it or olives to get that Mediterranean twist.

4. Mini Meatball Subs

Kids of all ages love mini meatball subs and using lean ground turkey make it a healthier version of the sandwich using whole wheat rolls. This is good for lunch since children can assist with preparation by making or rolling the mini meatballs.

Ingredients:

• Lean ground beef or turkey
• Whole wheat mini sub rolls
• Marinara sauce
• Shredded mozzarella cheese
• Italian seasoning
• Olive oil

Instructions:

To prepare the dish preheat the oven at a temperature of 375 degrees Fahrenheit or 190 degrees Celsius.

Mix ground meat and make small round shapes, put Italian seasoning on it.

Pan-fry meatballs in olive oil until well-worn and bake in marinara sauce with a finishing of cheese to melted.

Place the meatballs into the sub rolls.

Tip: A pinch of parmesan or some fresh basil improves any dish you are cooking.

5. As I have said before this is juicy chicken salad fruit mixed with nuts.

This particular chicken salad does contain additional fruit and nuts for a sweetish crunch. It is Mg,068 very easy to incorporate lean protein and extra fiber into, and children seem to love the natural sugar in the grapes and apples.

Ingredients:

• Cooked, diced chicken breast
• Grapes, halved
• Apple, diced
• Chopped celery
• Chopped walnuts or almonds
• Greek yogurt or light mayo
• Lettuce leaves

Instructions:

Pour the chicken and grapes into a salad bowl and add the apple, celery and nuts into it.

You can stir in some Greek yogurt or mayo to make sure that everything is coated uniformly.

Served best on lettuce leaves or in a whole wheat wrap.

For a Fun Twist: Include raisins or dried cranberries for taste extra or serve in a cavity out of an apple.

How to Turn a Healthy Lunch Into an Activity

Involving kids in processes of meal preparation, it is easy to encourage them to taste something new and to recognize the benefits of having healthful foods. Let the children choose what they want in the wrap or bowl or prepare it as a build your own. Allow them to sprinkle cheese or even arrange the fruits toppings on their own causes them to likely want to eat it.

Through offering protein, vitamins, whole grain and healthy fats during lunch you are giving kids a solid foundation for success, energy and concentration. To get them introduce to new flavors and build their experience in the kitchen to have proper balanced meals for every meal in their lifetime, you should allow them.