September brings the excitement of a new school year for your kids. For you: there’s the stress of deciding what you can pack for your child’s lunch. Just how many of their healthy foods will be traded for cookies or tossed in the bin? The lunchtime blues, although challenging, are worth the effort. Nutrition is more than providing calories to get your child through the day. The right foods make learning easier, supply energy and help your child develop life-long healthy eating habits.
Start with the Building Blocks
Your kids need smart fuel for their day; fruits, veggies, lean protein and whole grains will provide them with all the nutrients they need. Planning out lunches in advance will help you prepare your shopping list for the week and streamline your busy work days. Be sure to shop for a couple of beverage options: 100% juice, organic soy or dairy milk. Select a variety of fruits and vegetables, whole grain breads and crackers and lean protein options such as tofu, sliced chicken or turkey and canned beans. Keep lunches litter free with reusable (but losable!) cutlery, meal containers and BPA free beverage containers.
Enlist the Troops
Involve your child in the lunch-making process. This will increase the chance that they will actually eat their lunch the next day. For example, give them three veggie options like cherry tomatoes, baby carrots and chopped celery, and ask them to fill their own ½ cup container with their choices. Prepare a sandwich filling and let your kids choose from whole grain sandwich bread or a pita. Then while your kids are busy choosing lunches, be sure to join in! Provide a good role model for your kids by packing a lunch for yourself—adults need healthy eating too.
Enduring the Long Haul
Make healthy eating fun for your kids. Why not take them to a u-pick farm before school starts? Plan a family trip to the farmers market with the rule that each child must pick something they have never eaten before to try. Once school is back in session, bust packed-lunch boredom with a wealth of information online; many family-centred websites offer unique and healthful lunch ideas.
Getting creative can be as simple as varying shapes and sizes; sandwich bread, wraps and pitas offer variety. Shake things up a bit by using sunflower seed butter or cashew butter in place of your usual fare. Create your own trail mix by letting children choose which dried fruits, nuts and seeds they prefer. Avoid the “treat trap” by offering alternative surprises at lunch time. Stickers, a funky pencil or hand-written joke can take the place of candy. If you are struggling with setbacks, try not to worry too much. Children are prone to food jags and ever-changing preferences. Escape any food fights by communicating openly with your kids about nutrition. Soon healthy eating at school will be a reality.
Have a nutrition question? Email nutrition@choicesmarkets.com.
