We reached out to Dr. Deena Blanchard, a top New York City pediatrician who works with Premier Pediatrics. Don’t we all want to know what we really should be adding to our kids’ packed lunches (in approximate age groups from daycare- first grade), to make them the healthiest they can be? It can be a challenge to always come up with new, fun ideas- especially at 7am or the night before when (let’s face it) you’re just plain tired. Here’s what she had to say:
Use whole grains and protein
Protein and carbohydrates together will give your little one the energy they need to be active and stay alert through the rest of the school day. Choose whole grains which are higher in fiber then refined grains. Add a protein you can mix it up and add turkey, cheese, beans, lentils or quinoa. It’s up to you. Pack something yummy that your child will enjoy eating. There are amazing new frozen to thaw lunchbox options made by Earth’s Best at Target, like Nutty Bars full of proteins and are even gluten free.
Go organic
When packing up your little one for the day make sure they are eating organic foods which are free of pesticide residues and other harmful substances. Organics have never been more affordable and accessible.
Fruits and Veggies
Load up your little one’s lunch box with fruits and veggies. You can cut up cucumbers, send carrot sticks, pack fresh apples or berries. Does your child give you a hard time about raw fruits and veggies? Are you working late one night and looking for quick and delicious way to get those fruits and veggies into the lunch box? Try a fun and flavorful fruit + veg pouch. It’s an easy on the go option and delicious! You can even freeze the pouches and use them to keep all items in the lunch box cool through the day.
Drink Healthy
Did you know it’s super important for your little one to drink water throughout the day to stay hydrated and alert? Children ages 5-8 years old need to drink about 1 Liter of water a day. If you want to give your child a juice box choose one that is low in sugar and made from real fruit juice and purees- not from concentrates.
Snack Healthy
No lunch box is complete without a fun snack. Choose snacks that are low in sugar and without additives. Looking for a great option for your little one’s cookie fix? Try Ella’s kitchen hello-copter! Oat + honey cookies. These cookies taste great and have only 3 grams of sugar per individualized packet. As a bonus, they have 2 grams of protein!
Deena Blanchard MD, MPH is a board certified pediatrician working at Premier Pediatrics. Dr. Blanchard joined Premier, after completing her residency training at Columbia University. There she served as a physician advocate for families as part of the family advisory committee and was awarded physician of the year in 2007. Prior to going to medical school she completed a Masters of Public Health at Temple University with a specific focus in health education. Dr. Blanchard attended medical school at Albert Einstein College of Medicine where she was awarded both Alpha Omega Alpha and the American Medical Women’s Association Glascow-Rubin Achievement award.
Dr. Deena Blanchard serves as a pediatric expert for brands including Ella’s Kitchen and Newton.