It can be frustrating enough to figure out healthy meals and snacks daily for ourselves. When packing lunch bags for children it can be just as overwhelming to figure out what to prepare to ensure that they receive the nutrients that they need.
Create balanced meals by ensuring that they receive at least one from each of the following groups:
Grains- Carbohydrates are often given a bad reputation but they are the body’s main source of energy. Choose whole grain options when you can to give your children more nutrients from this group- whole grains are packed with fibre which can help keep them feel full longer and help with healthy bowel movements!
It might not be possible to always choose whole grain options but make the swap when you can. If they’re giving trouble to eat them, try gradually introducing it over time. For example, make sandwiches with 1 slice of white bread and 1 slice of wholegrain bread.Proteins- this also helps keep children full for longer so they won’t be super irritable by the end of the school day. It can be either from animal sources (e.g., chicken, turkey slices) or plant-based (e.g., beans).
Fruits- children tend to like fruits because of the sweet taste which is great as these are loaded with vitamins, minerals and fibre (e.g., grapes, apples, pineapple). Include them as part of their snacks or even in their lunch. Make it easier to eat by cutting them into bite-sized pieces.
Vegetables- you can include 2 or even 3 different vegetables once it will be tolerated well (e.g., carrot sticks, cucumber, lettuce). If not, add at least one vegetable that they like and gradually introduce others in small quantities. Make them appealing and fun to eat by cutting into shapes or even include a dip that they would love (e.g., ranch, guacamole, salsa).
While creating nutritious meals are important, throw in one or two of their favourite snacks as well. This would allow for them to have an understanding of moderation and not feel super restricted which can actually do more harm than good. Hydration is also important. Encourage them to drink water daily by packing a reusable water bottle. Let them choose the bottle which would make it more appealing. Additionally, while hydration from plain water is important, remember to present other options as well throughout the day if possible. For example, fruits with a high water content (e.g., watermelon), flavoured water or even milk which is also packed with a variety of vitamins and minerals.
If they are bringing home their lunch bags with everything that you packed, find out the reason behind this so you would be able to address them.
Are they focused on playing during their breaks so they don’t want to spend time eating? Are they looking at the types of foods that their friends are eating or don’t find their own to be appealing?
Try making easy to eat meals such as sandwiches or wraps which can be balanced once all the components previously mentioned are included. This way they can get the best of both worlds, lunch that’s quick to eat and enough time to play with their friends!
Additionally, encourage children to express their interests and if they’re completely unhealthy options, make healthy swaps for the same foods. For example, if they love fries, try cutting potato into thin slices and baking or air frying to give the satisfaction of the food without making it unhealthy. Moreover, presentation is everything! To make eating more appealing, pack foods in attractive containers or even cut vegetables/bread into fun shapes. Ensure not to put too many things into one container as this can be overstimulating for a child and make them reluctant to eat as it could be seen as too much effort to do so. Instead, separate some food items into different containers or one that already has dividers.
Each child is different so remember the building blocks when curating meals and find what works for them so they can receive all the nutrients they need to thrive and be the best version of themselves.