(PCM) It’s more important than ever to make sure kids are eating a healthy lunch, both at home and at school. According to the Centers for Disease Control and Prevention (CDC), “the percentage of children who are overweight has more than doubled, and among adolescents the rates have more than tripled since 1980.” Being overweight can lead to diabetes and other physical and mental health issues including low self-esteem and bullying, not to mention adult obesity.
But let’s face it: it’s not always easy to get children to eat healthy. When given the choice between a salad and pizza, most kids are going to pick pizza, and unfortunately, pizza isn’t even one of the worst offenders in school cafeterias. Sure, districts have started to ban junk food and soda on school grounds, but that doesn’t stop kids from getting their hands on their favorite fried foods and candy. Instead of opting for the healthier hot meals available in the cafeteria, kids are walking across the street to the food trucks selling everything from candy to fried foods! In fact, some schools are having trouble making enough profit off the new healthier options to continue offering food at all.
We might be talking about high schools here, but if children don’t develop healthy eating habits at a young age, they are more likely to indulge in food trucks down the line, too. Don’t let your children get used to buying school lunches if you can help it. Keep temptation at bay by sending your kids to school with a healthy lunch they’ll actually want to eat!
Sending your kids off to school each day with a lunch in hand isn’t as hard or time-consuming as you might think. Prepare meals and snacks before the week begins in larger quantities that you can freeze. All you need is an insulated lunchbox to keep food fresh, a thermos, and a re-usable freezer pack. Frozen water bottles also work to keep lunch fresh, and it’ll be thawed just in time to enjoy at lunch.
The basics:
1. Whole Grains. Including whole grains in a meal is simple. Instead of the standard white bread or sandwich roll, substitute whole wheat bread, or try a wheat wrap or wheat pita pocket. Another good way to increase whole grains in your child’s diet is to include honey wheat pretzels or popcorn. The whole grain aspect provides a lot of fiber, which will help sustain fullness, resulting in better concentrate throughout the afternoon.
2. Fruit. If your kids don’t like fruit by itself, try pairing it with something. Apples and peanut butter, a banana and peanut butter sandwich, or mixing fruit into low-fat yogurt are all good options to increase the amount of fruit in their lunch.
3. Vegetables. Vegetables are a very important part of the diet, especially for growing children. This doesn’t mean you have to pack a salad every day, but baby carrots, cucumber slices, or pieces of celery should always be a part of lunch. For kids who don’t want to eat their vegetables, including low-fat ranch dressing or hummus as dip might be all kids need to want to eat their greens.
4. Stay away from pre-prepared lunches. Meals such as Lunchables that come vacuumed sealed often contain preservatives and tons of salt. It will almost always be better to pack a homemade lunch than to buy these convenient, but unhealthy options.
5. Nix the chips. Chips are often a lunchtime staple, but they provide very little nutrition. To satisfy a craving for something crunchy, look for a granola bar low in sugar. Nuts are another healthy snack option, providing extra protein and the healthy fats often lacking in children’s diets.
Here are a few healthy school lunch ideas kids will want to eat, and don’t forget to add a serving of fruit or other healthy snack!
Quesadilla – Made with a whole grain tortilla, cheese, grilled chicken and whatever vegetables you can sneak in! Pack a side of salsa and piece of fruit.
Wraps – Layer lettuce in a whole wheat or fat free flour tortilla to keep the wraps from getting soggy, then add some turkey or diced chicken, and tomatoes. Guacamole and hummus make great, nutritious additions and add tons of flavor. Or keep it simple and just spread a little mustard or other low-fat condiment on the wrap. Make sure you add the dips and condiments to the inner most layer so the wrap isn’t soggy and falling apart by the time lunch rolls around. Pack with string cheese and a piece of fruit.
Chicken salad sandwich – Mix low fat mayo with chopped celery, apples, raisins and chicken. Put the chicken in a separate container alongside a pita, whole-wheat bread, or multi-grain crackers.
Yogurt parfait – Layer Greek yogurt with fruit and granola for a protein packed lunch!
Pasta salad with vegetables and chickpeas or lean meats like ham or turkey.
Homemade Lunchables Pizza – Kids love lunchables, but they are loaded with sodium, fat, and preservatives. But they don’t have to miss out completely. Pack a pita, pizza sauce and cheese, and maybe a few pepperoni slices in separate mini containers. Make sure you pack a plastic spoon for them to assemble their own mini pizza.
Thermos foods – Soup, chili, mac and cheese, spaghetti and meatballs…whatever warm, hearty foods your child enjoys. Leftovers are great, too!
Hummus dip with cut up pita and/or carrots, peppers, or cucumber slices. Add a side of protein like a hard boiled egg.
Whole wheat or multi-grain crackers with ham/turkey and cheese slices. Just like Lunchables, without all the preservatives!
Cold strips of grilled chicken with low fat honey mustard dip.
Homemade trail mix – Mix air popped popcorn with nuts, low sugar cereal, dried fruit, and whatever other mix-ins your kids like! This makes a great snack to go alongside a lighter lunch.
Celery sticks filled with peanut butter or cream cheese and raisins – aka Ants on a Log! Pack a whole bunch or just a few for a snack.
Picky eaters still not eating their packed lunch? Try cutting sandwiches into fun shapes and adding handwritten notes, which will add a little excitement and fun to lunchtime!
