We all strive to give our children the best and that includes healthy lunches. But it seems like too many forces conspire against us: our children beg for junk food, processed foods offer such convenience and who has time to prepare the perfect lunch? Well, here are some basic dos and don’ts to help you nudge your children toward a healthier lifestyle. Even if you incorporate only one or two of these ideas, your children will be healthier for it. And for heaven’s sake, don’t tell them that it’s healthier!!
DON’T rely on packaged foods. Lunchables and other packaged meals are full of preservatives and other chemicals, bad fats and far too many calories. Opt for a homemade version with leaner meats, real cheese, small squares of bread and a fruit cup. A fun container will compensate for the lack of a name brand.
DON’T assume your child will eat only junk food. If he is accustomed to washing down chips and snack cakes with a soda, try limiting to only one of those items in each lunch. Audition one new healthy item a week to figure out what else he might like.
DON’T use too little time as an excuse. Cut corners by using canned fruit. (But get the kind in its own juice, not in syrup!) Better yet, buy fresh veggies and fruit that are already cut up, like baby carrots or watermelon chunks. Ask dad and the kids to help the night before. Start an assembly line, giving each child an age-appropriate task.
DON’T forget about leftovers. Put some of that spaghetti she scarfed down last night into a thermos. And they love cold pizza, just be sure to include some fresh fruit or veggies to bump up the nutritional value.
DON’T make all the choices yourself. Ask if he’d rather have grapes or an orange, cheese or yogurt and ham or turkey. Choices, although limited, will make him feel more in control and generally happier about his lunch.
DO use fresh foods. Make a list of fruits, vegetables, nuts and dairy products your child will eat. You may be surprised at the number of items you end up with. Alternate for variety. If your daughter hates carrots but loves tomatoes, send bite size pieces in a lidded snack cup.
DO make homemade lunch fun. Kitchen stores sell great gadgets for transforming boring sandwiches into fun shapes or little crust-less pies. You can also simply use large cookie cutters. Cut the leftover strips into bite-size chunks and put them in the baggie, too.
DO include an encouraging note. The lunch box can be a great tool for connecting with your youngster. Tell her how proud you are of her. Tell him how special he is. Wish her good luck on the math test. Congratulate him for that good progress report.
DO switch to wheat bread. This is tough, but not impossible. Start slowly by introducing a softer, multi-grain bread. Gradually work your way up to 100% whole wheat bread. This will only work if you completely ban white bread from the house and lunch box. They may always prefer white, but they will eat wheat if you are consistent. Tip: Enriched flour means processed flour, so you know you are not getting whole wheat.
DO take your kids to a farmer’s market. Let them pick out fresh produce to use in their lunches. They will be more willing to eat what they helped choose. This also provides a great opportunity to talk about how our food is grown and how lucky we are to have such vast varieties of foods to choose from.
