Lunchtime at
school is both nutritional refueling and a social event. Children sometimes get
caught up in conversations, or eat too fast so they can have more time in recess.
So, before your child reaches high school and they shaft them with 8th
period lunch (which should be outlawed!), take these tips to providing your
child with enjoyable and convenient food to eat that toggles that toggles the
fence of “cool” and truly nutritional. Help create within your child an
unconscious habit of healthy eating with these suggestions.
Packing a Healthy,
Fun Lunch That Will be Eaten!
·
Let your child be involved in choosing and
preparing the foods they take for lunch. When I say be involved, I don’t mean let them pack 4 Fruit by the Foots and
call it a meal. Give them a slew of healthy foods, perhaps roast beef or turkey
for a sandwich, mustard or mayo as a condiment, carrots or grapes as a side…you
get me. They are more likely to eat the lunch if they’re the ones who choose
it.
·
Sit down with your child before you shop and
plan out his or her lunches for the week. Impress why it’s important for them
to stick to this routine as well, as it is dipping into your wallet and the
food cannot go to waste.
·
Know what your child likes. Know their tastes
and distastes. If they’ll eat anything, give them a variety of healthy foods to
create crafty, nutritional lunches. If your child is a picky eater, just make
sure their meals are nutritional.
·
Use fewer prepackaged foods that are higher in
fat, salt, and sugar content. Those “lunch in a box” brands are action-packed
with preservatives and ingredients that don’t help refuel your child a fraction
as much as meals you package yourself, with fresh veggies and fruits and
low-fat dips. Put the crunch in lunch with other items instead of chips, like
nuts, trail mix, or sweet and salty popcorn. If chips are a favorite, get the
baked kind.
·
Be creative with your packaging. Use colorful,
themed napkins, stickers to seal up sandwiches. Be fun with your lunch packing,
and your child could be more than happy to open up lunch. Reflect your child’s
likes. If he likes Cars (the movie), try and find some napkins and even lunch
bags that are Cars themed. You can find these at Dollar Tree, or other dollar
stores. Bring your child with you when you purchase his or her lunch bag/box.
Occasionally put a riddle or a coded message in their lunch box to promote
lunch-table conversation.
·
Make sure each day you clean and dry with a
towel (completely, so no water marks show) your child’s lunch box. Keep it nice
and clean and your child will keep it sacred, not letting a crumb go to waste.
At least, I know I would.
My Child Buys Lunch
at School
A lot of
schools today are preparing menus as far as a month in advance for students to
take home to parents. This is great and helpful in deciding which days you want
to pack lunch for your child and which days you’ll let them get on that long,
obnoxious, unfair, unorganized lunch lines (I really did not like buying
lunch).
·
If you’re school doesn’t do this, and you’re
unsure about your child’s cafeteria selections, ask your child. I’m sure
they’ll open up…over lunch.
·
Many schools differ in their preparation of
their meals. Some schools use privately owned enterprises or other
institutional kitchens. All schools must use a Nutrient Standard or Food Group system to document the value of
their meals for federal guidelines. I’m not so sure what these guidelines have
turned into lately, but I vaguely remember there being a huge change in New
York schools and their lunch menu selections.
·
Many cafeterias have vending machines for
students packed each day with unhealthy side snacks like Doritos and sometimes
ice cream. I used to have a Toasted Almond for dessert every day in 11th
grade. It was $1.50 a day for about 10 pounds every 4 months. Discuss with your
child why these vending machines should only be visited on occasion; that
unhealthy choices for lunch will weigh them down, both cognitively and
physically. The less they eat those unhealthy snacks the worst they’ll feel
when they do. I know this sounds horrible, but it’s a good way to instill
healthy eating habits. I haven’t had fast food in over 2 years now. I used to
eat it every few days without an issue. Now, if I eat it, I’m sick for a whole
day.
·
Make food another educational pursuit. If your
child is buying lunch, teach them why it’s important to pick food wisely, how
to eat in terms of that pyramid thingamabob. Monitor their choices: have them
jot down what they eat every day for lunch right near their homework, and
review with them what’s healthy about it and what’s not.
Whether your
child prefers packed lunch or buying lunch at school (from my understanding,
most students now think it’s “cooler” to buy lunch), the goal is still the
same—to create a healthy eating habit filled with nutritional foods that will
keep your child’s energy level going throughout the school day. It may be too
late for your or I, tapping our feet in front of the Keurig, but it’s not for
them. Food is the natural form of fuel. We as humans are meant to spend energy to get energy. If you like exercising, you catch my drift. The rush of
energy, of happiness and concentration we get after a nice run. This is how we’re
supposed to be, this is what’s considered healthy.
The best way to instill this in your offspring is to do it early, and making lunchtime fun and
healthy is a great tip I hope you all give a try.
Resources
Spivey,
Becky L. M.Ed. Super Duper® Handy Handouts
(2006): Healthy Lunches Promote Alertness and Productivity: What’s YourChild Eating for Lunch?
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