Eating foods rich in essential nutrients like bone-strengthening
magnesium or calcium and antioxidants, such as polyphenols and
carotenoids, can help keep kids healthy for the long haul. Work
more of them into your child’s diet with these creative ideas.
Beans & legumes Easy-to-pack, fiber-rich beans balance blood
sugar, which helps stave off childhood obesity. Legumes are also
associated with longer life span and lower rates of cancer,
diabetes, and other diseases. Lunch box ideas: Pack canned black
beans with shredded cheese and taco shells; or drain canned
chickpeas, toss with olive oil and sea salt, and roast in oven
at 400˚ approximately 45 minutes for a crispy snack. High in
polyphenol antioxidants that keep blood vessels strong and
reduce inflammation, these juicy treats are crucial for brain
health. Like all berries, they also help suppress the expression
of genetic tendencies for diseases like cancer as a child grows.
Lunch box idea: Make a smoothie of blueberries, yogurt, and whey
protein, then free