As a mom and registered dietitian, I often ask myself: “What can I pack for my daughter’s lunch?” From kindergarten to now middle school, her taste and interests have changed, and these changes also apply to her food choices. For that reason, it’s important as parents to select foods for each stage, making sure we’re catering to our kids’ interests and nutritional needs. I feel defeated when her packed lunch is returned home untouched. This can happen for a variety of reasons, but most times it’s when the food around the kids — though perhaps not the healthiest — is more attractive and might taste better than their packed lunch.
How do you make sure your kids prefer their lunch? Here are nine tips to help you prepare healthy and attractive lunches this school year.
Talk to your kids about the foods they prefer, including consistencies and flavors. Younger children might prefer foods that are soft and brighter in color. As they grow older, they might prefer crunchier consistencies, more flavor and less vibrant colors. Use some of their favorites in different recipes.
[See: Are These Healthy Snacks Making You Fat?]
Ask what their peers are bringing. If they aren’t the best choices, talk about why, and look for healthier alternatives. For example, if your kids like chips, talk about switching to sweet potato baked chips or veggie sticks.
Take your kids to the supermarket with you and read labels together. Look for foods that are lower in sugar, sodium and fat, and rich in vitamins and minerals. Let them choose their favorite fruits and vegetables, and encourage them to pick some new choices to try.
Balance snacks and meals. The best lunches and snacks have foods from at least three food groups: fruits and vegetables, lean protein and whole grains. When you combine these foods, your kids will get energy, protein, dietary fiber and a variety of vitamins and minerals.
[See: 7 Ways Grocery Shopping Will Change in 2017.]
Keep portions small. Teach your kids to eat what’s enough to be satisfied, not full. Teach that satisfied means they’re no longer hungry, while full is an uncomfortable feeling and an indication that they’ve eaten too much already.
Look for kid-friendly recipes and cook together. They will be more interested in tasting the food when it’s the result of their own work.
Make it fun and tasty. Visual appearance and taste of food are equally important. Try to create different shapes, like curly carrot ribbons or half a moon sandwiches.
Prevent food-borne illnesses by making sure the food is stored at the right temperature. Cold foods should be kept cold and warm foods warm. Remind your kids to wash their hands before every meal.
Encourage kids to be different. Inspire your children to feel proud of their healthy food and their food choices. And why not — proud of a mom who cares!
[See: 13 Best Fish: High in Omega-3s — and Environmentally-Friendly.]
Making healthy lunches doesn’t have to be difficult. Exercise the best of your creativity with new ingredients, recipes, shapes and colors. Aim to give your food good looks and flavor. Make sure you include protein, fruits and/or vegetables and whole grains each time. But most of all, don’t forget that in all you do, the most important ingredient is always already there: your love.
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9 Ways to Prepare Healthy and Appealing School Lunches originally appeared on usnews.com
