A large struggle for moms this time of year is packing a healthy lunch their children will take to school and actually eat. Adding to the struggle of food choices is the amount of preparation time and how that fits into everyone’s busy schedule.
If preparation and packing a lunch poses too big a hassle, many families opt for the lunch ticket or cash system. Many schools offer hot lunches that are packed with nutritious foods. If the cafeteria hot lunches do not appeal to your eater, try the a la carte menu. Look over the menu with your child and discuss balanced options. Discourage daily choices of french fries, soda and ice cream. Encourage protein options from the deli, fresh fruit and water or low fat milk to drink.
With time to prepare and pack lunches, healthy options are limitless… just be creative. If mornings are rushed, prepare tomorrow’s lunches in the evening and refrigerate if needed. Always pack a fruit or vegetable of choice. Make a list of the ones that your child likes and rotate them. Along with the fruit and/or vegetable, include a healthy protein and whole grain. A “zippie” of pretzels or baked chips/crackers adds a savory crunch. Send water or low fat milk in your child’s favorite drink thermos.
A list of my children’s favorite healthy proteins and grains include:
- Popcorn and string cheese
- PB&J sandwich on wheat bread cut into shapes using a cookie cutter
- Crustless ham with cheese on wheat bread
- Baked whole grain crackers and bean/cheese dip
- Bagel with peanut butter or cream cheese spread
- Whole grain tortillas rolled with deli meat and/or cheese
- Whole grain quesadillas filled with chicken, cheese, and vegetables, served with salsa
- Cold pasta and grilled chicken strips
Let your child help plan their lunch. If it’s packed with their favorite choices (from a healthy list of each food group), it is more likely to be eaten and enjoyed
Posted on
Mon, August 8, 2011
by Alicia Prince