New Balance Foundation Obesity Prevention Center Boston Children's Hospital Healthy lunch tracker

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A healthy, satisfying lunch is too important to be left to hectic preparation in the morning. Drawing up a simple chart before the week starts can save you time.

Make sure to put something down that your child likes in each of the categories below. Try to mix it up so she doesn’t get tired of the same foods. 

 

Entree  with protein

Vegetable

Fruit

      Dairy              (optional)

Drink

Monday

 

 

 

 

 

 

Tuesday

 

 

 

 

 

 

Wednesday

 

 

 

 

 

 

Thursday

 

 

 

 

 

 

Friday

 

 

 

 

 

 



Lunch ideas

 Entree

(protein possibilities: tuna, chicken, turkey, tofu, deli meats, beans, egg, etc)

  • turkey or vegetable deli sandwich with whole wheat bread
  • multigrain bread with tuna salad
  • whole wheat pita with egg salad (add spreads like hummus; try to avoid mayo and butter) 

Vegetable

  • carrots
  • cucumbers
  • tomatoes
  • peppers as a small salad

Fruit

  • strawberries
  • apples
  • orange slices
  • dried fruit

Dairy

  • cheese stick
  • yogurt
  • cottage cheese 

Drink

  • water
  • flavored water without sugar or sweeteners
  • 100% juice (like apple, grape, cherry) limited to one cup per day
  • milk, whole or 2%, limited to two or three cups per day
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