Packing nutritious lunches this school year
By Melissa Sattler Gordon, El Paso County Public Health Division Manager, Women, Infants and Children (WIC) program
Teaching children to eat healthy foods can be a challenge. With an array of junk food around every corner, children may be resistant to eating the fruits, vegetables, grains, proteins and fats that are part of a nutritious diet. At school, without a parent there to offer guidance, children may be even more likely to leave healthy foods in their lunchbox.
While teaching healthy eating habits is challenging, children benefit in many ways from a nutritious diet. Some impacts include the following:
- Supporting brain development
- Supporting healthy growth
- Boosting immunity
- Helping the digestive system function
- Keeping skin, teeth and eyes healthy
- Supporting muscles
- Helping to achieve and maintain healthy weight
- Strengthening bones
Keep reading for tips on how to prepare healthy lunches for your children and how to encourage healthy eating habits!
Considering nutrients
Just like adults, children need balanced nutrition to stay healthy. One way to consider this when packing a lunch is to think about what you will want to include
- Protein: Depending on what your child enjoys, this could include seafood like tuna, lean poultry like chicken or turkey, soy products like edamame or tofu, or unsalted nuts and seeds. Aim for lean, unprocessed foods.
- Fruits: Fresh fruit is an easy choice, but canned, frozen or dried fruits can also be smart choices. Canned fruit is better when it’s packed in its own juice, rather than syrup. When serving dried fruit, remember to pack about a quarter of the serving you would with fresh fruit.
- Vegetables: Pick vegetables that your child enjoys and mix in some new items to try. Vegetables can be fresh, canned or frozen, but remember to keep an eye on sodium.
- Grains: Pick whole-wheat for breads and pastas or include whole grains like popcorn or oatmeal.
- Dairy: Focus on low or nonfat dairy products or serve fortified soy beverages.
- Water: Avoid sugary beverages and ensure your child has water.
Remember that what you limit also matters. It’s OK to include some of the salty or sweet treats that your children enjoy. But limit these treats to small portions. Avoid serving items with lots of sugar, saturated fats and salt.
Here are some example lunches that you might consider packing:
- Lunch #1: Turkey and cheese sandwich on whole grain bread, grapes, carrot sticks with peanut butter (or nut butter alternative, such as sunflower butter if your school is nut-free), small serving of pretzel sticks with dark chocolate chips, water
- Lunch #2: Tuna salad with whole grain crackers, edamame, yogurt with blueberries, whole grain cereal, fruit leather, water
Teaching healthy eating
Many parents pack their children healthy lunches only to find that they go uneaten. Picky eating is common for children, but there are ways to encourage your child to explore new foods and value healthy choices.
For young children, consider the following:
- Allowing children to take part in selecting items for their lunches (offer an array of healthy choices).
- Involving children in other food-related tasks where possible, such as gardening and cooking. Children are usually more excited about eating something they helped create.
- Model good eating habits. Just as your child follows your lead in other areas, your child may be more willing to try healthy foods if you eat them.
- Eat together as a family. Create healthy rituals around food.
- Don’t force it. If your child is resistant to trying a new food, offer again at a later time.
For older children:
- Provide a healthy breakfast.
- Continue to model healthy eating habits.
- Consider your child’s preferences and offer healthy options.
- Consider what is important to your child and how nutrition can help. For example, fuel for sports or focus for a test.
Remember that learning healthy eating habits is a process. Continue to encourage your child’s healthy choices, model good behavior and involve your children in preparing food.
