The best lunch for school-age kids is not the hot one, the
low-fat one or the most expensive one. The best lunch is the one that will be
eaten.
Go to the grocery store with the student to purchase items
that need to be included in a daily lunchbox. Brainstorm options with them and
make a list of edible options. Make space in the refrigerator or pantry for
items that are for lunch only.
Set your kiddos up for success by teaching them how to preportion
food into individual servings. Clean and cut vegetables and fruit in advance.
Freeze servings of leftovers that can thaw and be eaten cold at lunchtime.
Keep a list of potential lunch items updated weekly. This
list will help the kids remember what to pack. Add one serving of a protein
food: a sandwich, sliced meat or chicken; hard-cooked eggs; peanut or other nut
butter; hummus, bean salad burrito or tofu, to name a few.
More fruits and vegetables with less sugar and salt are
encouraged. Healthier lunches provide students with the nutrients needed to
perform well in school and have enough energy to be active at recess and
sports. Include at least one fruit or vegetable that has been washed, rinsed,
cut or peeled for quick and easy consumption.
Pretzels, pasta, bread, crackers, chips or a granola bar add
needed energy in the form of carbohydrates. These are easy sources of
concentration power for young brains. Cookies and snack cakes are treats to be
added occasionally.
There are many suggestions to enhance the consumption of lunch
at school. The first thing to remember is the child who packs their own
lunch is learning responsibility, independence and organization. Start untying
the apron strings and empower the kids to pack their own lunch.
Make time to pack lunches. Start by assigning time to
prepare lunches and demonstrating how to make a sandwich, fill small containers
and create a balanced meal. Have the child consider how much they need to eat
so they can begin to understand serving sizes. Parents may need to help
with this process for about a week until the child understands the routine and
then gradually remove themselves from the process.
Freeze a yogurt to not only add a chilly treat, but also keep the
lunch cool before eating. A frozen water bottle supplies much-needed water and keeps
the temperature safe. Ice packs work well too.
Encourage fun by designating a weekly theme or a “Wacky
Wednesday.” Let your child pack only things that are green or pink or even a
leftover from their favorite restaurant such as cold pizza. Encourage your
kiddo to write a note to themselves or draw a picture on a napkin. Challenge
them to pack something new each week.
The key is not only to reduce the time, energy and cost of
home-packed lunches, but also to encourage the consumption of healthy nutrition
during the lunch period. The goal is a lunch that ends up in a child’s
stomach, not the trash.
Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.
