Parenting

Packing a healthy lunch box — and getting your child to eat what’s in it

A healthy lunch contains fresh fruits, vegetables, whole grains and at least one source of protein and healthy fats.

Packing a healthy lunch box — and getting your child to eat what’s in it With school in full swing, check out these tips for helping your children get the nutrients they need to stay focused in class

As you send your children off to school with their completed homework and a hug — even a kiss if they will let you — it’s important to get in the habit of packing a healthy lunch to help them do their best all day long.

“Research shows that a healthy lunch can help children maintain cognitive memory and focus skills, which increase their ability to learn,” said Kristine Carlson, registered dietitian and nutrition supervisor at Galter LifeCenter. “Healthy and nutritionally dense foods can help students avoid a sugar high and crash and keep their energy going throughout the afternoon.”

Carlson said it’s important to try to make sure every bite your child eats is as nutrient-filled as possible.

“Allowing them to fill up on empty calories and overly processed foods can displace the nutritious foods they may have otherwise eaten,” she said.

Carlson recommends the following:

• Make sure each lunch contains fresh fruits, vegetables, whole grains and at least one source of protein and healthy fats.
• Choose whole grain and whole grain products (breads, pastas, brown rice, bulgur, quinoa, gluten-free oatmeal) instead of refined grain products.
• Trade sugary drinks for water, coconut water, low-fat milk or soy, rice, coconut or almond milk. 
• Limit access to “junk” foods, but provide alternative sweet options as a treat. Making all sweets forbidden may only intensify a child’s attraction to them.
• Model good nutrition choices for your own meals. If you are eating potato chips, it’s unrealistic to expect your children to choose carrot sticks instead.

Now, getting them to eat it …

A healthy lunch is great in theory, but not worth a whole lot if your child doesn’t eat it. To increase the chances that your child will dig in, Carlson said to involve them in the lunch-making process.

“Your children have a vested interest in what goes in their lunch, so team up with them and put that advantage to good use,” she said.

According to Carlson, this doesn’t mean you have to give your children full rein of the grocery store; it can be simple as asking them to choose between grapes or apple slices, black bean dip or hummus, and sliced turkey or ham.

“Be sure to provide them with only nutritious choices to set them up for success,” she said. “They get control over the choosing, and you get the peace of mind of knowing they are more likely to eat the good food you’ve prepared together.”

For choosy eaters, you may not have to think outside of the box as far as the food items are concerned — you may be successful by simply thinking about the box itself.

“Many kids don’t like their food to touch, so a box with food compartments or a bento box construction may help them be more interested in the contents,” Carlson said.

Time can also be a factor in creating a healthy lunch box. With many Chicago-area schools allotting children only 15 to 20 minutes for lunch, you may need to pack items that are both nutritious and easy to eat quickly.

“For short lunch times, I recommend finger foods that can be easily consumed, such as sandwiches, wraps, string cheese and fresh fruit and veggie slices,” Carlson said. “If they don’t have much time, it’s important they eat protein to help them stay alert in the afternoon.”

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