Q:

What are some healthy foods a child can eat for lunch?

A:

Quick Answer

Healthy foods a child can eat for lunch include grilled chicken, whole wheat tortilla wraps, fruit and vegetables. The foods should be high in protein and fiber, with low salt and sugar content.

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Full Answer

Grilled chicken can be eaten hot or cold and served with a dip for added flavor. Ingredients for the inside of a whole wheat tortilla wrap include cold cuts, low-fat cream cheese with vegetable slices, or peanut butter and jelly.

Snack options include trail mix, a cup of unsweetened apple sauce or an individual package of low-fat yogurt. Ingredients for homemade trail mix include cereal, nuts, pretzels, dried fruit and a few small pieces of chocolate.

Water is the beverage that a child should drink most often, according to MedicineNet. If he doesn't like the taste, a small amount of fruit juice can be added for flavoring. Over-consumption of fruit juices with high sugar content increases a child's obesity risk.

A child needs protein, calcium and carbohydrates, states the BBC. Protein helps him grow and provides a full feeling. Calcium builds his bones. Carbohydrates provide energy. Protein sources include chicken, fish and eggs. Calcium sources include milk, cheese and yogurt. Carbohydrate sources include bread, pasta and fruit.

A rule of thumb for portion sizes, particularly for protein sources and fruit, is to give a child a portion size equivalent to the palm of his hand.

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