Preparing a nutritious lunch for your child is as easy as going to your pantry and refrigerator. Many good ideas are waiting to be discovered. From bread to carrot sticks and granola bars to pudding, there’s sure to be some sort of mix and match to get your child into a good, healthy lunch.
All children have different tastes and preferences. It is imperative to know your child’s likes and dislikes regarding each food group. A meat item like turkey or chicken breast is fantastic. It doesn’t matter if your child likes it on a sandwich; many children will eat it on its own rather than in a sandwich. Peanut butter is a great source of protein and folate. Add some jam for a kid who has a sweet tooth. Sometimes that sweetness will satisfy your child’s desire for a tasty dessert.
Children generally prefer white bread and it will not hurt them to eat it. Toast the bread too. Try substituting for very soft wheat bread or even wheat crackers. Children like to make their own sandwiches using crackers, cheeses, and sandwich meats. Peanut butter on wheat crackers is also a great idea.
Most kids prefer cheese on their sandwiches, so add a slice of real American cheddar or Kraft Deluxe Sharp. As you introduce new foods at home, keep in mind different types of cheeses like Monterey Jack, Colby, Swiss, Mozzarella, and Provolone. Depending on your child’s preferences, pack several slices of cheese for a serving of dairy along with a peanut butter sandwich. If your child doesn’t like cheese, try a yogurt of her choice.
Know the types of vegetables your child will eat. Carrot and celery sticks are a widely used snack. Also try grapes, apple slices, orange slices, banana halves, and even pickles. Although prepackaged servings of fruit are sold in grocery stores, it is often better and more nutritious to cut your fruits and vegetables yourself. Don’t be afraid to pack non-traditional fruits like watermelon, cantaloupe, strawberries, fresh pineapple, and kiwi slices. With such delicious things to eat, your child’s lunch may be subject to a bit of envy from other children and even teachers.
Other ideas include dry cereals like Cheerios or Chex, peanuts, granola bars, or baked potato chips. These serve as the “chip” portion of a packed lunch. Check the nutritional content of the packages before deciding what type of “chips” to pack. Make your own Chex mix with pretzels, Cheez-Its, raisin yogurt, Cheerios, peanuts, dried cranberries, banana chips, etc. There are so many possible combinations. Add some M&Ms to the mix and ease the urge for dessert.
If your child insists on a dessert, prepare lunch accordingly and save room for a sweet treat. The pudding can be low-fat or fat-free. Jello is a great dessert for kids who like fruity flavors. Pack a homemade oatmeal cookie or two or a couple of Hershey’s Kisses. A handful of chocolate chips or M&Ms is the perfect amount for a child who has eaten a healthy lunch. If your child likes cocoa or very dark chocolate, pack a couple of squares knowing that the sugar content is much lower than milk chocolate. The antioxidants in cocoa are a plus.
Many parents tend not to pack a healthy drink for their children, however it is something that needs a lot of consideration. Anything that contains high fructose corn syrup as a main ingredient or one of the main ingredients should be thrown out. Orange juice and homemade lemonade are good options if your child doesn’t like milk. However, reduced fat white milk is probably the best nutritional drink. Chocolate milk contains the same amount of nutrients as white milk and can be used to minimize your child’s desire for desserts. Water is also a wonderful way to replenish your child’s thirst.
Ask for your child’s input as to how much they will eat. Some parents tend to overpack lunch for fear that their child will be hungry. The child will then return home having eaten only half of what he was packed with, and this can frustrate parents. Remember that children do not need as many calories a day as adults.
There is no right or wrong way to pack a nutritious lunch for your child,
and there are so many different ways to incorporate healthy foods into your child’s diet. The keys are knowing what your child will eat and making preparing a lunch as simple as possible using common foods that your child already has at home.
