For many parents, packing their children’s lunches and snacks can feel like
guesswork. Will they eat it, or not? Packing sugary, unhealthy items may often seem
like the only way to make sure they eat something during the school day. Manisha Panchal,
M.D., a pediatrician at the Palo Alto Medical Foundation, sees many parents in this
predicament. Her advice? Don’t give up on healthy foods just yet. A few simple
tricks are all it takes to create healthy school lunches you and your kids will love.
“Don’t give up on healthy foods, even if your children don’t
always return from school with an empty lunch box,” she says. “The preschool
and elementary school years are a critical time to help children learn healthy eating
habits for life.”
Keep it Simple
Dr. Panchal advises using the five food groups (fruits, vegetables, grains, protein
and dairy) as your guide. Including an item from each of these groups in your child’s
lunch box will help ensure a balanced meal. For example, you might pack an apple,
carrot sticks, whole-grain crackers, a cheese stick and a handful of unsalted nuts
(as appropriate for your child).
“Getting children to eat fruits
and vegetables at lunch is tough,” Dr. Panchal says. “To make these foods
more inviting, cut them up into snack-size small pieces. Fruit such as apples, pears,
mandarin oranges, grapes or berries are really nature’s candy. They make great
portable snacks and can satisfy cravings for something sweet. Choose what’s
in season, which is when it tastes best.”
At the same time as you
add natural sweets, nix the sugary snacks, she adds. “Don’t think you
always have to include a cookie or a piece of candy – these items should be
an occasional treat,” she says.
Foods that Satisfy
Give your child the fuel to do his or her personal best by packing in the protein.
Protein provides sustained energy and helps maintain blood sugar levels.
“That way your child won’t get hungry again too soon and will be able
to function well at school,” Dr. Panchal says.
Good choices include
cheese sticks, hummus, egg slices or nuts. For example, a high-quality snack might
be an apple with some cheese cubes or nut butter, veggie sticks with hummus or a small
handful of dried fruit and nuts.
Peanut butter is another high-protein
food, but be sure to check the label. Some peanut butters contain partially hydrogenated
fats that can increase “bad” cholesterol (low-density lipoprotein or LDL)
and decrease your body’s “good” cholesterol (high-density lipoprotein
or HDL). To avoid the hydrogenated fats, you can buy organic peanut butter or an all-peanut
spread.
Because children are more likely to eat foods they help make, consider
having your child help you make a special trail mix at home, Dr. Panchal advises.
Rethink the Drink
Juices are often sold as being equivalent to fruits and vegetables, but they are
not, Dr. Panchal says.
“Stick to water,” she says. “Avoid
sugary drinks and juice boxes that pack calories and little else. Get your child into
the habit of packing his own reusable water bottle every day. Add a slice of lemon
or lime for taste.”
Think Outside the Lunchbox
Finding creative ways to serve and combine foods is another of Dr. Panchal’s
tricks for encouraging children to eat healthy. “Use cookie cutters to create
fun shapes for sandwiches and fruit, or pack breakfast foods such as pancakes or waffles
that your child can dip in applesauce,” she says.
Another simple
“thinking outside the lunchbox trick” is to use leftovers from dinner
the night before. If your child likes roasted chicken or turkey, set aside a few pieces
for lunch the next day. Not only will this make a healthy addition to your child’s
lunch, but it will also save you time.
“Finally, don’t feel
like you should say ‘no’ to every treat,” Dr. Panchal says. “This
can have the reverse effect and make your child crave what he or she can’t have.
Aiming for healthy lunches and snacks five days a week will help make healthy eating
more sustainable.”
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