By Sofia Segounis, Nutritionist

Do you stress every morning when it’s time to pack your kids’ lunches? You want to pack something healthy, but you want to make sure they’ll actually eat it. Follow our three easy tips and preparing the perfect balanced lunch will be a breeze.

Tip 1: Protein
Always include a source of protein in of your children’s lunches. Examples of excellent protein sources are: 

• Tuna
• Turkey or chicken slices
• Veggie meats, such as vegetarian bologna, salami and ham
• Lowfat cheese or soy cheese
• Eggs

Click here for more information on proteins.

Tip 2: Carbohydrates
Carbohydrates are our friends! Always include some form of carbohydrate in your lunches. Great examples of carbohydrates are:

• Spelt or kamut bread
• Whole wheat tortilla wrap
• Fruit
• Vegetables
• Beans and legumes
• Sweet potato

Click here for more information about carbohydrates.

Tip 3: Fats
Always include some type of healthy fat. Excellent choices for fats are:

• Nuts and seeds
• Olive oil
• Flax oil
• Avocado

Fats are a special consideration—you don’t always have to add these items to the lunch because they are sometimes hidden in the foods we eat. For example, lowfat cheeses already contain some fat, as do eggs, meats and even veggie meats. When using these foods you may have to cut back on the amount of extra fat you add or even eliminate it completely.

Click here for more information about fats.

Now that you know the basics, here are four great examples of a well balanced lunch.

Goldie lox and cream cheese bagel
Egg sandwich
Tuna wrap n’roll
Veggie bologna sandwich

In addition to these examples, you could also pack some leftovers from dinner. Don’t forget to add a bottle of water and your kids are ready to go.