Lessons in a Lunch Box

Getting the kids off to school in the morning often equates to a race against the clock. No wonder it’s tempting to shell out a few bucks instead of packing your child’s lunch. However, the typical school cafeteria fare doesn’t always make the grade in terms of quality or nutrition. The following simple strategies can make brown bagging lunch more satisfying and less like homework.

Make Lunch a Team Effort

Let your child be a partner in making decisions about lunch options. Not only will you get much more cooperation from your offspring, but you can use this as a teaching opportunity to help your child learn how to make healthy food choices. But, before we talk about what to put in the lunch, let’s consider what you’re going to put the lunch in. If at all possible, let your child pick out a lunch container that she’ll be happy to tote around, rather than one she’d prefer to neglect or abandon on the playground because she finds it unattractive or immature.

Use the same approach when making food selections and during preparation time. If your child is actively involved in creating her own menu, she’ll be far more inclined to actually eat her lunch. Of course, this means keeping a supply of nutritious and varied foods on hand to accommodate her tastes. Also, keep in mind that each item in a bag lunch should be convenient to eat. After getting situated in the cafeteria, many kids only have about 15 to 20 minutes to eat lunch, clean up and get to the next activity on time. So, having to peel an orange or wait in line to microwave something would leave little time for anything else. Remember, too, that younger children are usually permitted to have a mid-morning snack, so plan accordingly.

Go Ahead…Break the Golden Rule

Let your kid eat junk food. You read that right. Withholding the “forbidden fruit” will only make your child want it more, if only on principle. So, let this situation be another opportunity to teach negotiation skills, as well as how to put the motto “everything in moderation” into effect. However, in the spirit of mutual cooperation, provide healthier alternatives to conventional junk food, such as baked chips instead of fried, pretzels, homemade popcorn, raisins, fig bars, cinnamon graham crackers, oatmeal cookies, trail mix, sunflower seeds—you get the idea.

Lunch Ideas Sure to Pass the Taste Test

Need some ideas to keep lunch interesting and nutritious? The old stand-by sandwiches made from lean deli meat or cheese and the classic PBJ are fine. Here are a few more healthy choices that are easy-to-eat and pack a punch for much-needed energy:

-   Hard-boiled eggs, fruit, vegetable sticks
-   Whole-grain roll or crackers, hummus, apple slices
-   Low-fat yogurt, whole-wheat crackers, raisins
-   Chopped cooked chicken or light tuna, greens and shredded cheese, wrapped in a tortilla, banana for dessert
-   Chili, soup or stew in a thermos, whole-grain roll, fruit
-   Baked pita chips sprinkled with cinnamon, applesauce for dipping, cherry tomatoes

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