If you dread packing school lunches — or your child dreads eating them — it’s time to step up your game with more enticing options. You want something that travels well, tastes good and is healthy.
Talk to your child about what good-for-you foods they like. Then think how you can creatively stash those in a lunch bag. “Involve kids in meal planning and preparation,” says Jenna Appel, RD, LDN, CDCES, a Boca Raton registered dietitian and certified diabetes care and education specialist whose company, Appel Nutrition Inc., offers individualized nutrition and wellness counseling.
“Children are more likely to eat something if they helped make it.”
Don’t get stuck in a rut and pack the same foods day after day. When you expose kids to different textures and tastes you’ll promote nutritious eating. “If you opt for the same meals every day, you can become nutritionally deficient in certain nutrients,” says Appel. “You want your child to look forward to what he’s eating. Mixing it up keeps things interesting and prevents boredom.”
Here are some fun ideas to get you started:
Peanut Butter and Banana “Sushi”
Spread 100% natural peanut butter over one side of a 100% whole-grain wrap. Lay a peeled banana at one end. Optional add-ins include nuts, raisins or honey. Roll it into a wrap and cut into bite-sized pieces. Include nonfat vanilla Greek yogurt for dipping and a fruit kabob (fruits cut into cubes or small balls that are inserted onto a rounded-edged skewer).
Pizza Deconstructed
Pack a bento box with a mini 100% whole-grain bagel, diced grilled chicken, organic pizza sauce, shredded low-fat mozzarella cheese, sliced bell peppers and mushrooms. Bento boxes are lunch boxes with several small, divided containers. “They’re great for portion control, keeping foods separate and encouraging a variety of foods,” says Appel, who adds that they’re perfect for build-your-own meals.
Deli Roll-Ups
Wrap a slice of lean turkey, ham or roast beef around two to three pieces of low-fat string cheese. Pack honey mustard for dipping. “Dips are a hit with kids,” says Appel. “It also helps them learn to try new foods and textures.” Add sides like whole-grain crackers, baby carrots and fruit.
Taco Tuesday
Make chicken quesadillas using 100% whole-grain tortillas, diced chicken and a low-fat cheese blend. Serve it with whole-grain tortilla chips paired with guacamole and salsa for dipping.