As a parent, you already know how difficult it can be to pack a healthy lunch for your child that they will actually eat. With soda machines and processed snacks at their finger tips, children are consuming more unhealthy lunches and snacks today than ever before. So how can you create a healthy, fun and tasty lunch that will satisfy their taste buds and their nutritional requirements? The following strategies and tips are sure to help you pack the perfect meal for your child; whether it’s for school, a day trip or camp, or even lunch at home.
Tips for a healthy lunch your kids will actually eat:
1. Bring your child grocery shopping with the promise that they get to help create their “menu”. Allow them to pick out low sodium, lean options of their favorite deli meat like turkey, ham or roast beef. Encourage them to choose a new cheese and let them try it at the deli counter to make sure they like it. Next take a trip to the bread aisle to have them pick out a whole grain bread, wrap or pita. Have them choose a few new fruits to try for the week. By engaging your child and allowing them to help choose their lunch menu, they are more apt to make healthy changes and try new foods.
2. Take the time to educate your child. Teaching them the difference between whole grain bread with a minimum of 2 grams of fiber per slice instead of white bread without fiber for example, will help them to want to make better choices and to try new foods they may have been opposed to in the past. And remember many children get used to new foods and begin to enjoy them with time.
3. Get creative. Does your child hate the look and taste of whole grain bread? Try one of the new whole grain breads that look and taste like white bread in the bread aisle at your local market. Finding healthy substitutes for less healthy items is actually pretty simple because of all of the new food products available today. See our substitute list below for more ideas!
4. Make sure to create balanced meals. As a member of Venice Nutrition, you know how important it is to eat a balanced meal every 3 to 4 hours with protein, carbohydrate and fat. Remember, it’s important to stabilize a child’s blood sugar too for optimal health and to help keep them alert and engaged throughout the day (read: no falling asleep mid-class!). Make sure to have some type of animal protein in a wrap, sandwich or on top of a salad, along with carbohydrates and fat. The same goes for snacks. Instead of giving your child just a piece of fruit, make sure to add a string cheese for example for protein and fat. See our Lunch & Snack list below for more balanced ideas.
5. Change it up! No one, especially a child, wants to eat the same turkey sandwich every day. It’s important to try new and exciting meal ideas for a change of pace and to prevent boredom. Sick of sandwiches? Try a wrap, pita, panini (toasted version of the sandwich), a salad or even one of the Lunch & Snack ideas below.
6. Read nutritional labels and take the time to teach your children to. You might be surprised at the amount of sugar or saturated fat is in those so-called “healthy” snack bars you just bought. The best way to make sure your child is eating well is to read nutrition labels. Remember, the box or package is meant to be enticing and the hard truth is always in the label!
7. Let your child help make lunch. A child is more likely to look forward to and enjoy a meal that they helped to prepare themselves.
8. Make it fun. If your child is young, they may enjoy bringing their lunch in a fun lunchbox or bag of their choice- pick one out together and let them help pack it the night before for the next day.
Creative Lunch Ideas to try today:
1. A whole grain wrap or pita can be a fun change of pace instead of bread. Stuff it with deli meat or grilled or baked chicken breast, lettuce, tomato, onion, cheese and mustard. Some other options: A grilled chicken ceasar salad pocket or Chicken or turkey with salsa, cheddar cheese, lettuce and tomato
2. Try a whole wheat pasta salad with chunks of lean turkey and cheese, plenty of veggies and a light drizzle of low fat dressing with a plastic fork
3. Try a salad in a to go in an airtight container with lean deli meat, a little cheese, fruit and veggies and a side of their favorite dressing
4. For a sweeter lunch, try high protein cereal in an airtight container. Pack a side of low fat or skim milk and fruit, unsalted nuts and a spoon
5. Leftovers from last night’s dinner like chicken tacos or lean meatballs and whole wheat pasta for example make a great lunch the next day
Must-try Creative Snacks:
1. Sliced or cubed cheese and whole grain crackers
2. String cheese and fruit
3. Fat free or low fat Fage Greek yogurt (it’s high in protein and low in sugar compared to regular yogurt) mixed with fruit, splenda or stevia, vanilla extract and nuts. See your recipe tab, “Yogurt Parfait” for complete details on how to make this delicious snack
4. Low fat cottage cheese, fruit like pineapple or berries stirred in with a sprinkle of nuts
Healthy Substitutions for Kids:
Instead of whole milk, high sugar fruit juice or soda, try bottled water and low fat plain or flavored milk
Instead of white bread and pasta, try whole grain bread (with atleast 2 grams of fiber per slice) and whole wheat pasta. Hint: If your child dislikes whole grain bread, try one of the new versions that look and taste like white bread- they will never know the difference!
Instead of packing a fruit with a lot of prep work like a whole orange for example, try peeling and cutting fruit and storing it in a plastic container so your child is more likely to eat it.
Instead of regular or even "light" yogurt that is loaded with sugar, try low fat or fat free Fage Greek Yogurt. Just make sure to flavor it with vanilla extract, fruit, and splenda or stevia
Instead of mayonnaise on a sandwich, try hummus, mustard, or avocado
Instead of packing a candy bar, try a natural protein bar like Greens Plus Protein Bar
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