Does your child’s lunchbox need a makeover this year?
SPECIAL TO THE PINNACLE
School is starting up again, so now is the time to confront a
dilemma faced by parents all over the country – how to come up with
healthy lunches kids will actually eat.
Does your child’s lunchbox need a makeover this year?
SPECIAL TO THE PINNACLE
School is starting up again, so now is the time to confront a dilemma faced by parents all over the country – how to come up with healthy lunches kids will actually eat.
Elizabeth Pivonka is a registered dietitian as well as president and CEO of Produce for Better Health Foundation, the nonprofit entity behind the Fruits & Veggies-More Matters® national public health initiative. She is also a working mom who understands how difficult it can sometimes be to get kids to eat healthy.
“Your best bet to ensure that healthy items get eaten, not traded for high-calorie, less nutritious foods, is to pack fun things in their lunchbox,” Pivonka said.
“Kids like to have fun with their food, so one way to get them to eat something is to offer it with a dip,” Pivonka said. “Children can really get into dipping and might try foods they otherwise wouldn’t if they’re served with some kind of dip.”
She offers some dipping suggestions like low-fat ranch dressing, mild salsa, guacamole, or hummus for dipping vegetables or any flavor of low-fat yogurt or peanut butter for dipping fruit.
Pivonka said bananas are always a great lunch option. They don’t need to be washed, pre-cut, or refrigerated and kids can peel them themselves. Grapes, cherries and berries already come in kid-friendly sizes, and don’t forget about dried fruits such as raisins, apricots, cranberries and plums. Parents can even find dried papaya and pineapple for a tasty tropical treat.
Some kids prefer fruit cut into slices as opposed to the whole piece of fruit to make it easier to eat. Parents can find pre-sliced fruit in handy grab-and-go sized packages in the supermarket, or cut up the fruit yourself – squeeze on a little orange, lemon or lime juice to prevent browning before packing them up.
Also try cutting food into fun shapes. Parents can use small cookie cutters or just a paring knife. Red bell peppers make pretty hearts or butterflies, and try turning yellow ones into stars. Several pre-cut and portion-packaged fruit and veggie items can also be found in local supermarkets. They provide a quick and convenient alternative to cleaning and trimming things when packing lunch in a hurry
Don’t forget that a Thermos of vegetable soup can pack quite a punch of nutrition and will warm your child up on a cold day. Parents can always add additional frozen or canned veggies to the soup. This trick helps stretch prepared soup further and adds a boost of extra flavor and nutrition too.
Put lettuce, tomato slices and pickles in a separate plastic baggie and let the kids add these items to their sandwiches right before they eat them. This keeps the sandwich from getting soggy. Toss your child’s juice box in the freezer before packing it. It will thaw enough to drink by lunchtime and help keep other items in their lunchbox cool until then. Make sure that the juice box chosen is 100 percent juice, as not all of them are.
Pivonka suggests letting children help select a cool lunchbox or bag that they will enjoy carrying each day. While shopping, pick up a few reusable containers that will fit inside and prevent food from leaking or getting smashed. Choose fun, kid-sized containers. Small plastic bowls with lids are just perfect for toting child friendly amounts of food.
Pivonka adds, “The first step is to get kids involved in planning out their lunches. They are much more likely to eat foods they choose and help make themselves. Ask your kids what fruits and vegetables they like to eat. You may not know that your child enjoys some fruit or veggie they tried at school or at a friend’s house that you could be including in their lunch.”
Keep in mind too, that children don’t have much time to eat – pack foods in small portions that are easy and quick to eat, so they have time left to play.
Pivonka cautions parents not to be lured into buying prepackaged lunches, which are high in fat, sugar, salt, and calories. She also suggests that, whenever possible, pack lunches the night before in order to take some stress out of a morning routine.
She added that parents have a tremendous influence on their children, particularly concerning what they eat.
“This influence extends from just making fruits and vegetables available for their children, to modeling a healthy diet, so make sure to set a good example for kids by eating healthy meals and snacks yourself.”
The Fruits & Veggies-More Matters Web site offers parents tips to help persuade children to eat more fruits and vegetables. Parents will find recipes and tips that help the whole family easily fit more fruits and veggies into their meals and snacks at www.fruitsandveggiesmorematters.org. While online, have the kids check out www.foodchamps.org. It features great games and activities to get kids excited about fruits and vegetables and help them start eating more.
