5 Veggies Every Kid in Ottawa Should Have in Their Lunchbox
Discover five essential veggies every Ottawa parent should include in their kids' lunchboxes for better health and disease prevention. Learn how these powerhouse vegetables support growth, prevent diabetes, and even pass the picky-eater test with easy meal hacks!
As a mom living in Ottawa, I know the struggle of packing healthy, tasty meals that kids actually want to eat! It can be hard to ensure they’re getting enough of those important veggies in their lunchboxes. But there are a few superstar vegetables that are packed with nutrients to keep kids strong, energized, and healthy. They’re even known to help prevent diseases like diabetes. Here are five veggies that I think should be in every kid’s lunchbox. Plus, I’ve included some tips on sneaking them into meals, so they go down without a fuss ;)
1. Carrots
Carrots are a classic kid-friendly veggie. They’re full of beta-carotene, which our bodies turn into vitamin A to support eye health. Their natural sweetness is a plus when it comes to pleasing young taste buds.
Mom Hack: Grate carrots into pasta sauces, add them to meatballs, or blend them into smoothies. For a tasty lunchbox snack, make baked carrot fries with a touch of cinnamon.
2. Broccoli
Broccoli is packed with vitamins C and K, which support the immune system and brain development. It’s also rich in antioxidants, which help keep kids’ bodies strong. Broccoli’s fiber and phytonutrients help regulate blood sugar and support insulin sensitivity—key in diabetes prevention.
Mom Hack: Blend broccoli into soups, mix it into mac and cheese, or roast it with a sprinkle of cheese. The fun, crunchy texture is perfect for a lunchbox.
3. Zucchini
Zucchini is super mild in flavor, low in calories, and high in vitamin C, potassium, and fiber. Plus, it’s very hydrating—a great addition to a kid’s daily meals.
Mom Hack: Spiralize zucchini into “zoodles” for a fun pasta mix or add it into muffins and pancakes where it blends in seamlessly. Even chocolate cakes can have it hidden!
4. Okra
Okra is full of fiber, vitamins C and K, and folate. It even has calcium, supporting strong bones and growth. Okra has a low glycemic index, so it doesn’t cause blood sugar spikes.
Mom Hack: Add chopped okra to soups or stews where it blends with other flavors, or make crispy okra chips as a crunchy lunchbox treat!
5. Eggplant
Eggplant is loaded with antioxidants, which protects brain cells. It’s also high in fiber and provides key vitamins and minerals for growing kids. Eggplant’s fiber slows down sugar absorption, keeping blood sugar levels more stable.
Mom Hack: Slice eggplant thin, bake, and layer it with marinara sauce and cheese for a kid-friendly eggplant Parmesan. Or blend eggplant into sauces to add nutrients without noticeable veggie flavor.
Adding these five veggies into your kids’ meals and lunchboxes can make a huge difference for their health and well-being. Each vegetable brings unique benefits, from boosting brain health to regulating blood sugar. Introducing these nutritious foods in creative ways, even if they’re “hidden” in favorite meals, can help kids develop a lifelong love for healthy eating. Lunchinho is here to help you! Our meals are thoughtfully prepared with the right amount of veggies to make your kids grow healthier!