How To Pack Grade-A Lunches That Kids Will Like
Reprinted with permission from Kidnetic.com, a program of the International Food Information Council (IFIC) Foundation.
Ever wonder what happens to that nice, balanced lunch you packed for your child to take to school? Does it get eaten or traded or even tossed in the trash? Parents want kids to eat nutritious lunches, while kids want lunches that are fun and great-tasting.
Never fear — you can improve the odds that your kids will eat what you pack and like it, too! Try these lunch-packing strategies:
Think variety. Try to include something from most of the Food Guide Pyramid food groups in every lunch. Rotate choices to promote variety and prevent boredom. This also helps to ensure that lunch will provide about one-third of a child's daily nutrient needs.
Send what kids like. Ask your child to make a list of his/her favorite lunch ingredients from each MyPyramid food group in every lunch. Then use this list to create his/her lunch menus. Better yet, get him/her involved in the shopping and packing.
Break out of the peanut butter rut. Experiment with some new fillings for sandwiches, like low-fat lunchmeats (try flavors like smoked turkey!), cheeses, grilled veggies or chicken, tuna and egg salad (see "Keep lunches safe" section below). And try using different types of breads, such as bagels, rolls, pita pockets, English muffins, raisin bread or waffles (use whole-grain varieties whenever you can). If your child is devoted to peanut butter, jazz up the old PB&J standby with sliced bananas or apples, raisins, shredded carrots or granola.
Go beyond sandwiches. The options are endless. Send pasta salad made with fun-shaped, colored pastas. Make a pizza or quesadilla on a tortilla or pita round. Or roll meat and cheese slices in a flour tortilla to make a pinwheel sandwich. Leftovers are great too—like spaghetti, a chicken leg or a hearty soup, to name a few.
Got milk? If your child’s school serves milk, it's a good idea to send milk money each day. If not, look for individual milk boxes at the grocery store. Milk tastes best when it is ice cold, so freeze the milk the night before, and by lunchtime it will be thawed, but chilled. Mini-cheese wedges, cheese cubes and cheese sticks are kid favorites, too. Yogurt and pudding cups make a nutritious dessert.
Play up the produce. Baby carrots, celery sticks, sweet pepper slices, cherry tomatoes and other crunchy veggies are great for dipping in low-fat ranch dressing, salsa or hummus (chickpea dip). Slice apples, pears or other fruits for dipping in low-fat vanilla or lemon yogurt. Make fruit kebobs with fresh fruit chunks on straws. Or send single-serve cups of fruit, applesauce or dried fruits.
Pack some pizzazz. Kids love fun and surprises in their lunch. Be creative with shapes, colors, and themes. For example, pack a round meal—a bagel with veggie cream cheese, an orange, carrot rounds and jelly beans. Or cut sandwiches into puzzle pieces. Have a “red lunch” day with spaghetti, red grapes, strawberry milk and red fruit leather. Make a backward lunch with a sandwich made with the meat and cheese on the outside and a note written in reverse telling the child to eat dessert first. Throw in an extra touch with a love note, joke or comic strip.
Keep lunches safe. Keep hot foods hot and cold foods cold. Use an insulated lunch box or small cooler. Include an ice pack or frozen bottle of water, juice or yogurt to ehlp keep things cold. Use a Thermos to keep soups, casseroles or chili hot.