Delicious and Nutritious: 3 Mediterranean Diet Lunch Ideas for Kids, Recommended by a Dietitian

• The Mediterranean diet has numerous health benefits for both children and adults.
• A dietitian, Nichola Ludlam-Raine, has shared three Mediterranean diet-inspired lunch box ideas for kids.
• These lunch box ideas are easy to prepare and child-friendly.

Creating meals that provide nourishment to your kids and that they will also actually eat can be quite a challenge.

Fortunately, dietitian Nichola Ludlam-Raine, who manages an Instagram account dedicated to children’s nutrition, shared three lunch ideas inspired by the Mediterranean diet. These ideas are not only easy to prepare, but also child-friendly and offer numerous health benefits.

The Mediterranean diet is centered around fruits, vegetables, whole grains, fish, olive oil, and legumes. It also allows moderate consumption of wine and dairy, while discouraging the intake of red meat, highly processed and fried foods, refined grains, and saturated fat.

Research has shown that the Mediterranean diet is linked to various health benefits for both children and adults, including reduced risks of heart disease, cancer, and Alzheimer’s disease. In fact, a small study conducted in 2014 found that following the Mediterranean diet helped children with obesity lower their BMI and improve their blood glucose and fat levels after 16 weeks.

However, some modifications need to be made for children, such as consuming whole milk until the age of two and avoiding alcohol, which is illegal for those under 21 in the US.

Ludlam-Raine has shared three lunch box ideas inspired by the Mediterranean diet for kids:

‘The Greek Medley’

Nichola Ludlam-Raine

For a Greek-style lunch, Ludlam-Raine suggests the following:

• Pita bread
• Grilled chicken strips or grilled tofu marinated in a little olive oil and herbs
• Tzatziki
• Veggie sticks such as carrots
• Apple slices with pomegranate seeds

“The whole grain pita provides a healthy dose of fiber, aiding in digestion, while the grilled chicken is a great source of lean protein, essential for muscle growth and repair,” Ludlam-Raine said. “The tzatziki serves as a calcium-rich addition, promoting strong bones and teeth, and the vibrant array of veggies and fruits not only makes the meal visually appealing but also packs a punch of vitamins and minerals, fostering overall health.”

‘The Italian Twist’