It is well-known that breakfast is the most important meal of the day. It fuels the body after the night’s fast – even the name “break fast” hints at its value. While somewhat less heralded, lunch is also a very important meal in the lives of children.
Lunch sustains energy, keeping children focused and fueling their brains as well as their bodies. That makes what you choose to pack for lunch vitally important. So too, is what you leave out. Sugary treats, artificial flavorings, food colorings and loads of sodium top that list.
Consider also that lunch is the meal most commonly consumed away from parental supervision. Trading lunch items is commonplace as are lunches returning home in practically the same state they left it, untouched.
So how does one pack a healthy lunch box that the child will actually eat? It may seem a daunting task, but before you hit the panic button, read these basic tips that will help keep it simple and keep you sane.
Play on your strengths
If your child will only eat pizza – give them that. But make sure it is THE healthiest pizza it can be. Use organic sauce, hormone free cheese and whole grain crust. Blend extra cooked vegetables into the tomato sauce – they kids won’t know they’re there and will get the health benefits anyway. If your kids only eat PB&J – try swapping in almond butter and raspberry preserves, even a minor change will expand their plate.
Be Age Appropriate
The lunch you pack for a toddler will vary greatly from the lunch you pack a first grader or a child in middle school. The smaller the child, the smaller the portions should be. A sandwich is not something a child under the age of 7 will be interested in long enough to eat completely. Try a small portion of protein, one of carbohydrates and a little fruit or vegetable. As the child’s appetite grows, you can increase the portions.
Middle school and high school age children tend to respond to lunches they can graze from more. Lunch is a social hour at that age, not to mention that the lunch period can be scheduled as early as ten in the morning. A lunch for a child this age should include things that will keep in the locker and munch on through the day, between classes.
Some menu ideas for a week:
- Chili, soup or stew in thermos with blue corn chips or a roll, a fruit kabob
- Tuna salad with whole grain crackers and carrots
- Chicken salad with diced mangoes, sliced grapes and pita
- Grilled tuna or chicken with soy sauce, peanut noodles, sliced carrots and cucumber with carrot ginger dressing to dip
- Pasta salad with mixed veggies, cheese and chickpeas
- Leftover pizza, cucumber salad, trail mix with nuts, dried fruit and chocolate chips
Remember that last night’s dinner can be a building block for the next day’s lunch. The leftover roasted chicken can make a terrific chicken salad.
Let the Seasons be Your Guide
Think about it, if it’s pushing 90 degrees outside, do you want to eat a heavy lunch? Likely the answer is no. Hot, humid days lend themselves to lighter fare like salads, fruits and vegetables. When the weather changes and the cool crisp days of autumn come along, they are perfect for heartier sandwiches and pastas. Downright chilly days in winter beg for comfort foods like soups and stews. An insulated container of chili or stew can represent a comforting hug from home.
Avoid Food Ruts
With the exception of the family pet, no one likes to eat the same thing every day. Change the menu before the child gets bored. Even cutting the veggies into fun shapes can make a child more likely to eat them. One creative mom cut the food into the letters of her child’s name. You’d be surprised how a simply original and personal touch can make it that much harder for your child to give away his personalized cucumber slice for an Oreo cookie.
Talk about it
If your child has traded a lunch, ask them what they traded for. See if you can provide a mom/dad-approved alternative, so more of what is packed for your child is eaten by your child. Talking about what goes in the lunch box is a great opportunity to give the child a choice and a measure of control over what they’re eating. Kids today are sophisticated, and want to be part of the process.
Start slowly and employ just a few of these tips and soon you’ll be looking forward to the process of packing a healthy lunch.
Amara Wagner is a Holistic Health Coach and the founder of Amara Wellness LLC. Amara is a graduate of the Institute for Integrative Nutrition and is accredited by the American Association of Drugless.
Article is well done and good practical suggestions are included. Consulting on preferences in our house was limited to “mayo or mustard?” as my six grown children well know. Looks like they all made it to adulthood without too many scars. Incidentally, since I take lunch to work every day, I plan to borrow some of these ideas.