It’s hard to believe that a new school year is already upon us! Not only is this a time to focus on gathering clothing and school supplies, but it is also an ideal time to think about packing healthy lunches. It’s well known that breakfast is a vital way to start each day, but it’s also important to recognize that lunch provides the fuel that sustains your child throughout the afternoon.
It’s encouraging to see that some improvements have been made in school cafeteria offerings; however there are still concerns regarding the nutritional quality of food available, the short and limited rotating menus, and possibly the expense. We all know that children have strong “likes” and “dislikes” when it comes to food preferences. In an effort to help encourage their child to eat vs. trade their meal while at the cafeteria table, many families opt to send their kiddos to school with a well-stocked packed lunch in tow filled with food they know will be anticipated and eaten.
Consider these suggestions when brown bagging your next lunch:
- Choose Color! Fruits and vegetables that are bright and colorful are typically packed with more nutrition, i.e. vitamins, minerals and antioxidants.
- Protein. Low fat dairy, lean meats and hard boiled eggs are excellent sources of protein and aid in providing satiety for many hours.
- Beneficial Fats. Nuts, seeds, avocados and liquid vegetable oils are great sources of monounsaturated fats. Consider using guacamole or hummus as a vegetable dip or spread onto your sandwich.
- Complex Carbohydrates. Select whole grain breads, cereals and crackers as they are less processed leaving many of the nutrients intact.
- Leftovers! Purposely prepare additional servings of dinner the night before- what could be an easier lunch to pack? The use of a thermos keeps hot foods hot and cold foods cold.
- Freeze beverages. Tossing your beverages into the freezer the night before not only offers a cold refreshing drink at lunchtime, but also helps maintain safe temperatures within your packing container.
- Dessert. For those who wish to satisfy a sweet tooth, pack a bite size piece of dark chocolate as it is high in antioxidants. Hard candy or sugar free gum also can be satisfying as they keep your oral sensations busy and produce as sense of fulfillment.
No matter what your age, packing a freshly prepared homemade lunch can be quick and essentially effortless. Especially with the finicky eater, it helps control and optimize their daily food choices, promoting sound nutrition. Selecting foods you know your child prefers will help reinforce actual consumption vs. the dreaded trading with classmates. Involving children directly with choosing and preparing their own meals, especially at an early stage, teaches and ingrains the steps needed to establish a lifetime of favorable eating habits.
