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While packing kids’ lunches you have to keep in mind all
the other kids’ lunches your child may see! Some of these may not
necessarily be healthful but definitely more appealing in your child’s
eyes. Its frustrating to know that sometimes you can pack a lunch with care
and love only to find out parts of it were brought home or just thrown away.
What can you do?
The goal is to ensure they eat what they have packed to sustain
them for the remainder of the school day.
The following foods will help to ensure this:
- Protein food such
as cheese, deli meat, cold chicken, boiled eggs, peanut butter
- Dairy food such as
milk or yogurt
- Fruits such as
fresh fruit, fruit cups, dried fruit, applesauce
- Vegetables such as
lettuce, tomatoes, carrots, celery, grape tomatoes, salads
- Grains such as
whole or multi-grain rolls, bread and crackers
- Juices that are
100% juice with no added sugar
Action Steps to take!
- Have a meeting with
the kids to get their lunch ideas and share your ideas.
- Connect the
importance of lunch to activities your child is interested in. My kids
love rides at theme parks and know they need a variety of food to get
taller.
- Agree to work out a
plan together with them, without making promises, that includes some of
their preferences.
- Kids have different
appetites so talk to your child and find out what is satisfying and how
long before he feels hungry again.
- Have them list
their lunch foods and if they’re willing, categorize these into
food groups to save time and energy while grocery shopping and packing
lunches.
- Involve your child
in packing lunches and make it fun. With young children, make it a
nutrition game where they put together a lunch looking at food groups.
- Once a week
allowing their “unhealthy” preference is not going to have a
significant impact on their diet if they are normally eating a variety
of foods.
- You do not have to
have every food group at lunch. Even if there are only three groups-at
least they will be eaten.
- If you feel
your child “needs “ a sweet treat, provide a small one so
even if it is eaten first there’s still room for the rest of
lunch.
- If they prefer hot
foods, consider the Thermos “funtainers”
that have wide mouths for foods like pasta and soup and other leftover
items.
Finally, your
child’s meals outside school hours can be influenced by you, so all is
not lost if your child doesn’t eat a wide variety at lunch
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