How much time do you put into packing your child’s lunch? It’s been proven that children’s eating patterns are established from an early age, and with obesity rates higher than they’ve ever been, it’s important to ensure you are encouraging healthy-mindedness from the start. Here are six simple steps on how to pack the perfect school lunch for your little one:
1. Think Healthy.
What foods you place in your child’s lunchbox go a long way in determining how healthy he or she will be. Start with items that are high in fiber, full of protein, and rich in nutrients so that healthy eating patterns are established from a young age. Nutrient-rich foods and beverages can include “fruits, veggies, whole grains, low-fat milk products, seafood, lean meats, poultry, eggs, nuts, seeds and legumes.” You know your child best, so pick items from the list that will provide the least resistance! (It’s also helps to know that kids get excited over bright colors, so be sure to include plenty!) Some examples of healthy lunches include:
• Ham and turkey roll up
• Whole-wheat pita with hummus
• Black bean burrito with cheese
• Hard-boiled eggs
• Tuna or cubed chicken tossed with light mayo, celery, mustard, and carrot.
-Find out the different options for healthy breakfasts, snacks, lunches and dinners in the Healthy Food Choices set! Try out book recipes in the kitchen to get your kids engaged!
2. Make Snacks Fun.
You have to throw in a snack with lunch, but what kind? Think colorful, different textures, and a variety of dipping sauces! Trade out the chip bags for dried fruit chips, the sugary snacks for celery and hummus, the Oreos for yogurt parfaits chock-full of berries! Healthy snacks allow children to experience a wider variety in the lunchbox as opposed to the ordinary vending machine plastic packs. Wholesome snacks will leave children more full and nutritiously satisfied.
3. Toss in a Kid-Sized Beverage.
Complete the perfect lunch with a kid-sized drink! No more miniature sodas or drinks full of additives. Juices, low-fat milk, and 100 percent fruit juices are the way to go! Make sure you’re packing appropriately sized bottles; 8-ounce bottles are the perfect size as they cut down on waste and are easy to pack.
4. Portion Control.
It’s great to include the anchor items, whether it’s whole-grain mac n’ cheese or creamy tomato soup, but if you’re packing too much of the main course and not enough of the veggies, children are going to be less inclined to eat the healthy sides included, choosing instead to fill up on only denser options. To find out what portion size is best suited for your child, check out the following resource: http://www.healthykidshealthyfuture.org/content/dam/nemours/www/filebox/service/preventive/nhps/publication/nhpsadminguide.pdf
5. Mix It Up.
No child likes opening his or her lunch box to the same thing every day. Try to mix things up and provide a little variety. Including some kind of surprise can make lunch rewarding to children and change their perspective of healthy eating into a positive experience. Leaving a special note is always a great way to provide children with a comforting reprieve during the school day.
6. Pack Smart.
Although it’s tempting to simply throw everything into a bag, try to keep in mind how you’re packing your child’s lunchbox. Keep the thermos from squashing whatever delicious sandwich you’ve taken time to make. Make sure the cool pack isn’t soaking the napkin you packed to keep things from getting messy! It’s also best to avoid packing anything that can spew or fizz if shaken too much, as we all know how clumsy children can be!
We hope you found these packing tips helpful. If you have any lunch packing skills you’d like to share, comment below or tweet us your secrets @KaplanToys with the hashtag #PackingLunch.