School Lunch Wins vs. Woes

It’s that time of the year when all the kids are headed back to school. One of the questions I get most frequently is how do I get my child to eat more healthfully? Well this is the perfect time of year to start to make some changes!

Share in the Packing

One of the most important things I suggest to parents is to send lunch from home most days of the week instead of relying on higher fat school lunch. Decide with your child at the start of the school year how many days per week they can get school lunch and how many days they will bring from home. Even more important, let the kids help pack their lunch. Let’s face it; if you pack broccoli stalks and a kale salad for your child, chances are great that they will toss it in the can once they get to school. So instead, get them involved and take them grocery shopping with you. Let them pick out some fruits, veggies and protein choices while you offer up suggestions for healthy options. This way they will feel like they are in charge but you can still monitor what they are eating each day.

The Power of the Swap

Okay, so I get it. Bringing the kids grocery shopping can sometimes be a hassle! They often whine for and grab the chips and sweets and might make a scene in the store. But with some simple suggestions and easy swaps, you can steer them on the path to healthier food choices. When they point out the fruit roll-ups, you can suggest all-natural fruit gummies. When they dive for the potato chips, you can point out the air-popped popcorn. And when they beg for some chocolate chip cookies, you can offer some low-sugar granola bars. A few swaps a week can lead to healthier choices in the long run!

Mix It Up

Peanut butter and jelly sandwiches can really become a bore and this is when kids start to ask for lunch money to buy that slice of pizza or that side of fries. Try mixing up the variety of lunches you pack for your little one. One day make a super salad with spinach, carrots, grilled chicken, and some balsamic. The next day you can try making a light chicken salad sandwich by swapping out the mayo for plain Greek yogurt. You can even try having a meatless Monday by packing a quinoa, black bean, corn, and pepper salad with a squeeze of fresh lime and drizzle of olive oil! If your little one is not the adventurous type then pack some old favorites like pb&j on whole-wheat or low-sodium turkey on whole grain bread. You can even mix it up with snacks. Apple with peanut butter, carrots with hummus, and yogurt with granola all make for great snacks any child would love and any parent would approve!

Your Turn to Take Action: This coming school year, try getting your child involved in their lunches. Ask them what they want to eat and try to compromise with them to provide a meal they will love and one that you can happily approve of. Share some examples below for others to learn from.

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