Add these 12 Essential Lunch Box Fruits to your child’s lunchbox to give them an energy boost this school year!
Fruit is one food that always goes in when I’m making lunch. It’s colorful, bright, and so nutritious. You may be surprised at the variety your kid will eat when they’re hungry at school since fruits are jam packed with fiber and natural sugars that are nutrient dense! Here are some of my fun tips for serving fruit in school lunches:
- Try a variety of seasonal fruits as they taste better and are more affordable
- Cutting fruits in a variety of shapes can make them even more appealing, especially for kids who tend to avoid them. Thing balls, squares, unique shapes and more. Try this melon baller set, for example!
- Most juices are packed with sugar and get kids full quickly. Eating fresh fruit like apples, oranges and grapefruits instead of juice can boost the fiber your child’s body desperately needs.
- To prevent choking, chop fruit into smaller bite size pieces which are good for fine motor skills and easier to chew.
- Here are my suggested serving sizes for different age groups (1 serving = 1/2 cup chopped fruit)
- Age 2-6 = generally 2 servings
- Older than 6 = generally 3 servings
- Active kids = generally 4 servings
- These are national guidelines at a minimum. Fruits are the types of natural sweets you want your kids eating, so offer fresh fruits at every meal.
For my kids, the more fun their school lunch looks always has to do with how much they will eat, so for these combos I put them in these rainbow colored pillboxes. You can pack these boxes up to carry along during the day as they’re the perfect one serving portion size. Kids will love getting to open the tops and see the surprise inside.
Strawberries and Blueberries
- Strawberries are an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium.
- Blueberries are often labeled a super-fruit because they are low in calories and are incredibly high in antioxidants!
Grapes and Figs
- Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals. The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions.
- Figs are one of the richest plant sources of a variety of vitamins and minerals, including:
vitamin A, vitamin C, vitamin K, B vitamins, potassium, magnesium
zinc, copper
manganese, and iron.
Cherries and Peaches
- Cherries are a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria.
- Peaches are packed with antioxidants and also are great sources for Vitamin C and Vitamin A
Cantaloupe and Raspberries
- Cantaloupe has more beta carotene than apricots, grapefruit, oranges, peaches, tangerines, nectarines, and mangoes. Once eaten, beta carotene is either converted into vitamin A or acts as a powerful antioxidant to help fight free radicals that attack cells in your body.
- Raspberries are a great source of fiber and vitamin C.
Blackberries and Kiwi
- Blackberries offer many health benefits. They’re chock full of vitamins and minerals like C, K, and manganese, they’re high in fiber and may boost brain health.
- Kiwis are full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber.
Banana and Melon
- Bananas contain a fair amount of fiber, as well as several antioxidants. Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.
- Honeydew melon is high in vitamin C and contains several nutrients that are vital to bone health.
What’s your go-to lunch box fruit? Let me know in the comments below!
My kids love apples, but if I pack slices in a lunch I have to remember to put lemon juice on them!