This school year, pack lunches with a purpose
- col-bobbie-randall
- August 3, 2023
- 686
It is that time of year again to think about packing school lunches. The best lunch for school-age kids is not the hot one, the low-fat one or the most expensive. The best lunch is the one that will be eaten.
There are many suggestions to ensure the consumption of a school lunch. The first thing to remember is the child who packs their own lunch is learning responsibility, independence and organization. Empower the kids to pack their own lunch. They are more likely to eat food they packed themselves.
Go to the grocery store together to purchase items that need to be included in a daily lunchbox. Make space in the refrigerator or pantry for items that are for lunches only. Speaking of lunchboxes, buy one they are proud to own.
Have the correct type and size of containers available. A reusable ice pack avoids lukewarm lunch rejection. Utensils and storage dishes that are reusable reduce waste.
Set your kiddos up for success by teaching them how to proportion food into individual servings. Clean and cut vegetables and fruit in advance. Freeze servings of leftovers that can thaw and be eaten cold at lunchtime.
Keep a list of potential lunch items updated weekly. This list will help the kids to remember what to pack. Include one serving of a protein food: a sandwich with sliced meat, chicken or cheese; hard cooked eggs; peanut or other nut butter; or hummus, bean salad, a burrito or tofu, to suggest a few options.
Pack at least one fruit or vegetable that has been washed, rinsed, peeled and cut for quick and easy eating during a limited period. Expecting a 7-year-old to peel and section an orange at school during lunch is a stretch. Taking knives to school to cut up a melon or pare a mango is against school policy. Keep it simple.
Pretzels, pasta, bread, crackers, chips or a granola bar add needed energy in the form of carbohydrates. These are easy sources of concentration power for young brains. Cookies and snack cakes are great treats to add.
Start by making time to prepare lunches and show your student how to make a sandwich, fill small containers and create a balanced meal. Have the child consider how much he needs to eat so he can begin to understand serving sizes. Parents may need to help with this process for a while until it becomes routine.
Encourage fun by designating a weekly theme or a Wacky Wednesday. Let your child pack only things that are green or pink or even a leftover from their favorite meal or restaurant such as cold pizza. Encourage your kiddo to write a note to themselves or draw a picture on a napkin. Challenge them to pack something new each week.
The key is not only to reduce time, energy and cost of home-packed lunches, but also to encourage the consumption of healthy nutrition during the lunch period. The best lunch is the one eaten.
Bobbie Randall is a certified diabetes care and education specialist and a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.