Making school lunches fun

August 20, 2021

The lunch your children eat at school is important because it helps them concentrate in the classroom. It also gives them the energy and nutrients they need for proper growth and development.

Kids are more likely to eat their lunches if they help plan them. If your child’s school has a lunch program, review the menus together and pick those that appeal to your child.

When they eat at school, encourage your children to eat well by choosing a salad with mostly fresh fruits and vegetables, adding lettuce and tomatoes to sandwiches, asking for extra tomato sauce on their spaghetti and choosing extra vegetables instead of French fries.

You can also give them the following suggestions to make their school lunches even healthier:

Avoid unnecessary fats and sugars by choosing low-fat or nonfat milk instead of whole milk and flavored milk.
Spread mustard on a sandwich instead of mayonnaise.
Limit salad dressings on salads and when dipping vegetables.

If you are packing lunches at home, teach your children the importance of eating various foods, including fruits, vegetables, whole grains, protein and dairy foods. Remind them their lunch should provide one-third of their daily calorie and nutrient needs.

Get your children involved in planning and preparing their lunches. Make a list of foods from each food group that your children will eat in their lunch. Take time on the weekend to prepare some of the things you can pack ahead for the week. Most items, except for sandwiches, can be prepared ahead and kept in the refrigerator or on the counter.

For sandwiches, use bread such as whole wheat, English muffins, bagels, pita bread or tortillas. Fill sandwiches with lean meats, egg salad, tuna salad, peanut butter, cheese, hummus or vegetables such as shredded carrots, sliced peppers or baby spinach. Cut sandwiches into fun shapes with cookie cutters. Try cracker sandwiches using whole-grain crackers. You can also make a bread-free sandwich by wrapping a slice of turkey around a cheese stick and a slice of red pepper.

Encourage your kids to eat more fruits and vegetables by packing them fruit or vegetable kabobs with a yogurt dip, individual fruit cups or easy-to-peel fruits such as clementines or bananas.

Add more whole grains into your child’s lunch by including a simple pasta salad of cooked whole grain pasta, grains such as couscous or quinoa, beans, vegetables and a light sauce such as pesto or soy sauce.

Pack pretzels, popcorn, rice cakes, whole grain crackers, dry cereal or trail mix for healthy snacks. Yogurt cups or reduced-fat cheese cubes or string cheese are dairy sources that also make great snacks.

To make lunchtime even more fun, let your child choose a fun reusable lunch bag or box. Be sure to buy one that is insulated so you can keep cold foods cold with ice packs or frozen juice boxes. If you are sending hot foods, send them in a thermos to keep them warm.

The above information is from Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.