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4 Healthy Bento For Your Child’s Lunch

School is fun, but it can also drain your child’s energy.

Although a trip to the cafeteria will help replenish his or her lost energy, the food served may not be the healthiest food we want our kids to eat. And, as much as we want to give the best lunches we can muster, our ideas may be running out, and we might find ourselves opting for the easy way out – fast food.

No worries, because in this article we will share four easy, fun-to-make, and healthy bento or home-packed meal from parents.com you can make for your children’s lunches.

We also added the health benefits of each bento. So, read on and prepare your child’s lunches with these helpful recommendations.

Autumn-themed Bento

Combine your favorite autumn snakes in one box for a filling and delicious meal. Include in your bento a turkey sandwich with cranberry sauce, carrot strips, edamame, pineapple, pomegranate seeds, and edamame.

How Healthy is this Bento?

Aside from regenerating your energy, this bento is full of vitamins and minerals that can boost your health.

Turkey meat contains protein, iron, zinc, potassium, vitamin B6, and niacin. It also empowers the immune system with its antioxidant, particularly selenium. This Thanksgiving-favorite has amino acids too.

Cranberry is rich in fiber to relieve constipation and irritable bowel movement. It reduces the risk of heart disease and helps the immune system work efficiently. It also protects our teeth and gums from bacteria. Cranberry is filled with antioxidants that inhibit the oxidation of other molecules and fight off the production of free radicals.

Fig cookies fuel the body with its carbohydrates, help red blood cell production with its iron, maintain the integrity of bones and teeth with its calcium, fight organ and tissue damage with its antioxidants, and reduce cancer risks with its omega-3 and omega-6.

Edamame helps in our skin care, bone health, inhibition of tumor growth, and lung functioning. These beans are rich in calcium, phosphorus, iron, and vitamin E.

Pomegranate seeds are a good source of fiber, vitamin C and K, and phytochemicals. A serving of these fruit lowers the risk of developing chronic diseases, aids in weight management, enhances iron absorption, maintains robust health and proper blood clotting, and reduces cancer risk.

Pineapple provides our body vitamin C and manganese that aids in the development of strong bones and our connective tissues. It also decreases the risk of macular degeneration.

Pasta Bento

Give your kid a mouth-watering lunch that not only fills his stomach but also his eyes with this colorful bento. Add extra fun to the box by using mini wheels pasta and include bell pepper strips, hardboiled egg, chocolate graham crackers, and mango chunks.

You can substitute the chocolate graham crackers with dark chocolate. Also, make sure to partner your pasta with nutrient-filled partners like vegetables, fish, cheese, and lean meat.

How Healthy is this Bento?

The pasta dish is an excellent source of carbohydrates for energy. Bell peppers also contain carbohydrates, aside from vitamin C, B6, K1, E, and A.

Dark chocolate has antioxidants that improve blood flow, lower blood pressure, and the risk of cardiovascular diseases. It also enhances our brain function.

Egg contains choline, which is used in building cell membranes. It also aids in eye health and prevention of macular degeneration through its lutein and zeaxanthin contents. The egg is also high in proteins and amino acids.

Mangoes are not only sweet and refreshing but are also healthy. Like eggs, mangoes contain the antioxidant zeaxanthin. These juicy, tropical fruits have vitamin K for bone health, beta-carotene to fight cancer, fiber and water content for digestion, potassium, and vitamins for reduction of risk of heart disease, and vitamin A for healthy skin and hair.

Supper-to-Lunch Bento

Although fresh food servings are recommended, shopping daily for ingredients can be taxing. Fortunately, there ways you can serve tasty and healthy food without a morning trip to the market. The secret? Your last night’s dinner!

You can use leftover food (just ensure that they are still safe to be eaten) from your supper for your kid’s lunch.

This supper-to-lunch bento uses excess chicken from last night’s dinner partnered with barbecue sauce, rice crackers, raisins covered in chocolate, grape tomatoes, and cherries.

But, we recommend opting for alternatives to rice crackers and chocolate-covered raisins. Instead of rice crackers, include whole grain tortillas in the bento. Also, do away with the chocolate in raisins and just have your child eat raisins.

How Healthy is this Bento?

Chicken is high in protein. It has iron, calcium, potassium, magnesium, phosphorus, and vitamin D. It also reduces cancer-risk and cholesterol level. It is recommended to bake the chicken for a healthier meal.

Grape tomatoes are a good source of fiber, vitamin A and C, and lycopene. On the one hand, raisins have carbohydrates, iron, and potassium.

Whole grain tortilla has complex carbohydrates and fiber for energy and healthy digestion. Tortilla also has vitamin B to support a healthy nervous system. A serving of tortilla helps the blood move oxygen throughout the body because of its folate and iron content.

Cherries slows aging, prevents cancer and heart diseases, and fights free radicals through its antioxidants. The melatonin in cherries regulates the sleep cycle, while the anthocyanins in cherries reduce pain related to inflammation. Cherries also contain boron for bone health.

Apple-Dip Bento

Get your child’s dunking skills at play with this apple-dip bento. Fill your child’s bento with apple wedges with caramel dip, cherry tomatoes, baby carrots, cheese, nectarines, and whole grain cereal.

Tweak this recommendation by parents.com a little by changing the caramel dip to Greek yogurt.

How Healthy is this Bento?

Apple is known as one of the healthiest foods in the world. And this comes as no surprise as this sweet, pomaceous fruit is a good source of antioxidants, flavonoids, dietary fiber, vitamin C, B-complex vitamins, minerals like calcium, potassium, and phosphorus, and phytonutrients.

Cherry tomatoes have vitamin B-6 to metabolize protein and support cognitive development and brain function. They are also good sources of vitamin A and antioxidants.

Baby carrots may be small, but they contain vitamins and minerals to fight terrible diseases and enhance our health. These smaller-sized carrots have carbohydrates, fiber, vitamin A, biotin, vitamin K1, potassium, and vitamin B6. Nectarines are excellent sources of beta-carotene, vitamin C, fiber, and potassium, while cheese has protein, carbohydrates, vitamin B12, phosphorus, zinc, vitamin A, and vitamin K.

With whole grain cereals, you can get fiber, vitamin B, zinc, iron, magnesium, manganese, protein, antioxidants, and plant compounds.

Now, you can serve your kid healthy and fun lunches without breaking a sweat. You can now ensure that your child is eating correctly and has the energy to fulfill his or her schoolwork.

Aside from filling your kid’s stomach with nutrient-filled meals, teach him or her proper hygiene as well primarily on his or her oral health.

After eating your nutritious bento, encourage him or her to brush his or her teeth, floss, and rinse with mouthwash. Teach your child the right techniques and the importance of the activities. Also, set an example as his or her parent.

Bring your child to a dentist twice a year for checkups so that he or she could eat your bento without the pain of a toothache.

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