Email Us Today! contact@umonics.sg

Healthy Choice

What Do Preschoolers Like to Eat for Lunch?: Healthy Choices


As a parent or caregiver, packing a healthy and enjoyable lunch for preschoolers can be a challenging task. It’s crucial to make sure the meals are nutritional, well-balanced, and kid-friendly. Nevertheless, choosing what to pack can be difficult given the abundance of options. In this post, we’ll examine the lunchtime preferences of preschoolers and offer wholesome options that will sate their appetites.


What Do Preschoolers Like to Eat for Lunch?

Due to the fact that preschoolers are still forming their taste preferences, they frequently have finicky eating habits. But there are some foods that the majority of young preschoolers enjoy. A research in the Journal of the Academy of Nutrition and Dietetics found that preschoolers’ go-to lunch items are sandwiches, fruits, veggies, and cheese. Additionally, some preschoolers like hummus and peanut butter as dips and spreads.

Preschoolers can be difficult to get to eat a balanced lunch, as any parent can attest. However, by being aware of the types of foods that preschoolers typically enjoy, you can prepare lunches for your child that are both wholesome and tasty. Here are a few well-liked lunch choices for preschoolers:

  • Sandwiches: Sandwiches are a traditional lunchtime choice that come in many variations. Make an effort to use healthy grain bread, lean meats like chicken or turkey, and some vegetables like cucumber or lettuce. Choose healthier substitutes like hummus or avocado instead of using high-fat spreads like butter or mayonnaise.
  • Wraps: Wraps are a fun and easy way to pack a healthy lunch for preschoolers. Use whole wheat or spinach tortillas, add some lean protein like grilled chicken or tofu, and include veggies like sliced bell peppers or shredded carrots. Spread on some hummus or mashed avocado for added flavour and nutrition.
  • Pasta Salad: Pasta salads can be a great option for preschoolers who prefer cold lunches. Make your pasta dish using whole-wheat pasta, some vegetables like cherry tomatoes or cucumbers, and a healthy dressing like vinaigrette or pesto. Add in some lean protein like grilled chicken or chickpeas for added nutrition.
  • Homemade Lunchables: Although they are a well-liked lunchtime option, preservatives and sodium levels can be high in lunchables. Create your own healthy version by using whole grain crackers, lean protein like turkey or ham, and adding in some fruit and veggies. Consider including hummus or a low-fat cheese for added nutrition.
  • Smoothies: Smoothies can be a great way to pack in fruits and veggies into a preschooler’s lunch. Use a base like yogurt or milk, add in some frozen fruit like berries or banana, and toss in some spinach or kale for added nutrition. You can even add in a scoop of protein powder for added staying power.
  • Snack Plates: Sometimes preschoolers prefer a snack-style lunch, with a variety of items to choose from. Make a snack plate by combining lean proteins like hard-boiled eggs or slices of turkey with fruit and vegetables like baby carrots or cherry tomatoes. Include some yoghurt or hummus for dipping.

  • By understanding what preschoolers like to eat for lunch, you can create meals that are both healthy and appealing to your child. Experiment with different flavours and combinations, and involve your child in the meal planning process to help them feel more invested in their lunchtime choices.


    Healthy Choices for Preschooler Lunches

    When packing lunch for preschoolers, it is important to include foods from all the food groups to ensure a balanced meal. Here are some healthy choices to consider when packing preschooler lunches:

  • Sandwiches: Sandwiches are a popular lunchtime choice among preschoolers. Opt for whole-grain bread or wraps and include a protein source like turkey, chicken, cheese, or nut butter. Add some vegetables like lettuce, tomato, or cucumber for added nutrition.
  • Fruits and Vegetables: Fruits and vegetables that are simple to consume and have a pleasant flavour are frequently favourites among preschoolers. Fruit in bite-sized bits, such as blueberries, grapes, or strawberries, may be packed. Pack carrot sticks, cucumber slices, or cherry tomatoes with a dipping sauce like hummus or ranch dressing for a healthy snack.
  • Dairy: Dairy products like cheese and yogurt are a good source of calcium and protein. Pack a small container of yogurt or cheese sticks for a healthy snack.
  • Protein: Protein is essential for growth and development, and preschoolers need a good source of protein in their lunches. Consider packing boiled eggs, turkey or chicken breast, tofu, or canned fish like tuna or salmon.
  • Whole Grains: Whole grains are a good source of fiber and can help keep preschoolers feeling full and satisfied. Opt for whole-grain crackers, rice cakes, or whole-grain pasta salad.

  • Tips for Packing Healthy Preschooler Lunches

    Here are some tips to keep in mind when packing healthy preschooler lunches:

  • Involve Your Preschooler: Involve your preschooler in the packing process by letting them choose what they want to eat. This will give them a sense of control and make them more likely to eat the food.
  • Keep it Colorful: Pack a variety of colorful fruits and vegetables to make the lunch visually appealing and enticing.
  • Make it Fun: Use cookie cutters to cut sandwiches into fun shapes, or pack foods that can be assembled like a DIY lunchable.
  • Be Mindful of Allergies: Be aware of any allergies your preschooler may have and pack foods accordingly. Always read food labels and double-check with the school if necessary.
  • Keep it Simple: Preschoolers have small appetites, so keep the portions small and simple. Avoid packing too many different foods as this may overwhelm your preschooler.

  • How to Plan and Prep Healthy Preschooler Lunches in Advance

    Planning and prepping preschooler lunches in advance can help save time and ensure that your child is getting a nutritious and balanced meal. Here are some tips on how to plan and prep healthy preschooler lunches in advance:

  • Create a Weekly Menu: Plan out the week’s lunches in advance by creating a menu. This will help you ensure that your child is getting a variety of foods and that you are not repeating meals too often.
  • Shop for Ingredients in Advance: Once your menu is planned, make a grocery list and do your grocery shopping in advance. You’ll be able to avoid hurried grocery store runs and make sure you have everything you need for wholesome lunches if you do this.
  • Prep Ingredients Ahead of Time: Take some time on the weekend to prep ingredients that can be used throughout the week. Wash and chop fruits and vegetables, cook grains, and prepare proteins like chicken or tofu.
  • Pack in Advance: Consider packing preschooler lunches in advance. Use reusable containers or Bento boxes to pack each meal and store them in the fridge or freezer until they are needed.
  • Get Your Preschooler Involved: Involve your preschooler in the meal prep process by having them help wash and chop fruits and vegetables, or by letting them assemble their own lunches. This will help them feel involved and more likely to eat the food.
  • Make Use of Leftovers: Leftovers from dinner can make for great lunchtime options. Cook extra grains or proteins, and use them in lunchtime salads or sandwiches the next day.
  • Freeze Ahead: Consider making batches of healthy muffins, granola bars, or other snacks that can be frozen ahead of time. This will ensure that you always have a healthy snack option on hand.

  • By planning and prepping preschooler lunches in advance, you can save time and ensure that your child is getting a nutritious and balanced meal. With a little bit of effort, you can make lunchtime a stress-free and enjoyable experience for both you and your child.

    Packing a healthy and enjoyable lunch for preschoolers can be challenging, but with some planning and creativity, it can be done. By including foods from all the food groups, involving your preschooler in the packing process, and making the lunch visually appealing and fun, you can ensure that your preschooler is getting


    What to Do if Your Preschooler Refuses to Eat Their Packed Lunch

    It’s not uncommon for preschoolers to refuse to eat their packed lunch, even if it’s filled with nutritious and delicious foods. Here are some tips on what to do if your preschooler refuses to eat their packed lunch:

  • Don’t Pressure Your Child: Pressuring your child to eat their lunch can create a power struggle and make them less likely to eat. Instead, offer the lunch and let them decide if and how much they want to eat.
  • Try Different Foods: If your child consistently refuses to eat certain foods, try swapping them out for different options. For example, if they don’t like carrots, try offering cucumbers or bell peppers instead.
  • Get Creative: Consider packing foods in a fun and creative way. Use cookie cutters to shape sandwiches, or make a fruit salad with different colours and textures.
  • Involve Your Child: Involve your child in the lunch packing process. Let them help choose what goes into their lunch and pack it with you. This can help them feel more invested in their lunchtime choices and more likely to eat the food you made together.
  • Consider Portion Sizes: Preschoolers have small stomachs, so it’s important to consider portion sizes when packing their lunch. Try offering much smaller portions of different foods and let them ask for more if they’re still hungry.
  • Keep it Simple: Sometimes, the simplest lunches can be the most appealing to preschoolers. Try packing a few small items like a sandwich, a piece of fruit, and some crackers.
  • Don’t Give Up: It can take multiple tries before a child accepts a new food. Don’t give up if your child initially refuses to eat something. Keep offering the food in different ways and they may eventually come around.

  • By using these tips, you can help encourage your preschooler to eat their packed lunch. Remember to be patient and understanding, and don’t put too much pressure on your child to eat. With a little bit of effort and creativity, you can help your child develop healthy eating habits that will last a lifetime.

    As parents, we all want to ensure that our preschoolers are getting the nutrition they need to thrive, especially during lunchtime. In this article, we have explored various aspects of what preschoolers like to eat for lunch and how to make healthy choices that they will enjoy.

    We started by discussing some popular lunchtime options for preschoolers, such as sandwiches, wraps, pasta salads, homemade Lunchables, smoothies, and snack plates. These options provide a balance of protein, healthy fats, and carbohydrates, as well as a variety of fruits and vegetables.

    We also delved into the importance of planning and prepping healthy preschooler lunches in advance. By taking the time to plan out meals and snacks ahead of time, parents can save time and ensure that their preschoolers are getting a well-balanced meal. We offered tips on how to make the planning and prepping process easier and less stressful.

    Additionally, we discussed how to handle situations where your preschooler refuses to eat their packed lunch. This is a common issue that many parents face, and we offered suggestions on how to deal with it, including not pressuring your child, trying different foods, getting creative with lunchtime options, involving your child in the process, and considering portion sizes.

    Finally, we emphasized the importance of encouraging healthy eating habits in preschoolers. This includes offering a variety of foods, providing healthy options, limiting sugary and processed foods, and setting a good example by eating healthy foods yourself.

    Overall, the key to making healthy lunchtime choices for preschoolers is to offer a variety of foods that are both nutritious and appealing. By involving your child in the meal planning process and getting creative with lunchtime options, you can help your preschooler develop healthy eating habits that will last a lifetime.