Lunchbox Love: Tuna Salad Dip

I think most parents can agree: packing school lunches is a pain. Obviously, you want your kids to eat, but putting together a midday meal that is nut-free, nutritious and won't come back warm and squished hours later is a challenge.

That's why we turned to registered dietitian Noelle Martin. She's put together three easy-to-make, balanced lunches your kid might just enjoy. No promises, but it's worth a try, right? This lunch not a hit? Try one of these.

What makes a nutritious lunch?

According to Canada's Food Guide, a healthy meal is half fruit and vegetables, a quarter whole grain foods and a quarter protein-rich foods. The guidelines can be used for everything from packing a lunchbox to preparing an after-school snack.

Tuna Salad Dip (vegan option below)

What's inside?

• Tuna Salad (recipe below) OR vegan lentil stew
• Rice Crackers
• Sliced Cucumber
• Apple slices
• Roasted Edamame and Raisin Mix
• Peeled clementine and a blueberry
• Fig Bars

Tuna salad recipe

• 1 can of SkipJack tuna
• 2-3 Tbps. Mayo
• 1 Tbsp relish or diced pickles
• 1-2 Tbsp. diced celery

Serves 2-3 lunch boxes.

What makes this a balanced lunch?

According to Martin, “Tuna and edamame are amazing sources of protein to help keep kids satisfied, and iron for their active bodies and brains.” It also includes apple, cucumber, edamame, raisins and fig bars, which are all great sources of protein.

Why is it appealing to kids?

“A snack lunch is great for kids who don’t love sandwiches. They can dip the crackers and cucumber slices in the tuna for nutrition-packed bites in place of a traditional wrap or sandwich. This also works with egg salad and chicken salad,” says Martin.

Plus, it's a good option for slow eaters (or kids who "don't have time to eat" because they're too busy talking). “Sending foods that are cut up and/or peeled and all in one container increases the chances that kids will eat the foods you send. They are more likely to pick up a peeled clementine or a cut-up apple."