3 easy Mediterranean diet lunch ideas for kids' lunchboxes, by a dietitian

• The Mediterranean diet has health benefits for children and adults alike.
• A dietitian shared three Mediterranean diet inspired lunch box ideas for kids.

Creating meals to nourish your kids that they will also actually eat can be a challenge.

Fortunately, dietitian Nichola Ludlam-Raine, who runs an Instagram account dedicated to childrens' nutrition, shared three lunch ideas that are easy to prepare, child-friendly, and will provide lots of Mediterranean diet health benefits.

The Mediterranean diet prioritizes fruit and vegetables, whole grains, fish, olive oil, and legumes, and allows wine and dairy in moderation. It encourages minimal consumption of red meat, highly processed and fried foods, refined grains, and saturated fat.

The Mediterranean diet has links to health benefits for both children and adults, including reduced risks of heart disease, cancer, and Alzheimer's disease. Research, such as one small 2014 study, has found that the Mediterranean diet can help children with obesity lower their BMI and improve their levels of glucose and fats in the blood after 16 weeks.

However, some changes should be made for children: the American Academy of Pediatrics recommends that children consume whole milk until the age of two, and of course alcohol is illegal for under-21s in the US.

Ludlam-Raine shared three Mediterranean diet inspired lunchbox ideas for kids with Insider.

'The Greek Medley'

For a Greek-style lunch, Ludlam-Raise suggests:

• 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'

For an Italian-inspired lunch, Ludlam-Raine recommends making a deconstructed whole wheat pasta salad from:

• Cooked and cooled wholewheat pasta

• Quartered cherry tomatoes

• Mini chicken or turkey meatballs

• Mozzarella

• Drizzle of olive oil

• Sprinkle of Italian herbs

Serve with quartered grapes as dessert.

"The whole wheat pasta is a great source of complex carbohydrates, providing sustained energy throughout the school day," Ludlam-Raine said. "The cherry tomatoes, rich in vitamins C, are vital for immune health."

'The Spanish Fiesta'

For a Spanish-style lunch for your kids, Ludlam-Raine suggests:

• Brown rice with a sprinkle of parsley

• A slice or two of tortilla (Spanish omelet) made with eggs and potatoes

• Olives and/or cucumber slices

• Fresh orange segments

"The brown rice is a wholesome source of carbohydrates, providing energy to fuel the school day activities," Ludlam-Raine said. "The Spanish omelet, rich in protein, supports muscle and tissue development, and also helps to balance out blood sugars and helps with satiety."