Tips For Packing Healthy School Lunches Your Kids Will Actually Eat
Posted: Thursday, August 28, 2008
by Cynthia McMurray
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"Ooh, Gross! I'm not eating that!"
If you have kids, you have undoubtedly heard this line at least once, if not a hundred times. For some reason, it seems like children are simply not genetically wired to want "healthy food". Try as we may as parents to provide them with the best nutrition possible, junk food is like the almighty force that is constantly enticing them over to the "dark side". It is just an inevitable fact of life… kids want junk. I, to this day, still remember the look of absolute horror on my own mother's face as I nonchalantly revealed, at six years old, that I had traded my sliced turkey sandwich (no preservatives of course) with Dijon mustard and fresh Munster on pumpernickel, for a can of cold, no less, Chef Boyardee ravioli. And while Munster does admittedly make the Top 10 list of the World's Smelliest Cheeses, you still have to wonder what unseen power takes hold of our children, almost repelling them like holy water, from anything that is remotely healthy. Often, it seems the best we can do is to make sure the ratio of good food going in outweighs that of the bad. Outright, denying your child anything that is "unhealthy" will only make them want it more, so the trick then becomes how to control the intake of good vs. bad food.
Ideally, we should all eat only organic food, but what is ideal and what is practical are not always the same, especially when it comes to kids. If you can at least try to avoid sugar, especially high fructose corn syrup, processed foods such as those containing white flour and hydrogenated oils and soda, then you are doing well. The key to getting any child to eat something healthy is to also make it fun. Even if they are not entirely enthusiastic about the taste, if you can make it fun and exciting, involving them in choosing and preparing the food, chances are, they will eat it. Eventually, your kids will get to a point where they really don't enjoy the junk as much anymore. After eating fresh food that is actually alive with nutrients, the junk, not surprisingly, loses its appeal not to mention its taste. Here are a few ideas to get you started.
Healthy and Fun Lunch box Tips
- Begin at the grocery store by turning shopping into a game. See who can find 10 healthy foods first and then ask your child to think of different ways they can use these foods in lunches. This also gives you the opportunity to teach your child why some foods are not good and what foods to avoid.
- Involve your child as much as possible in the preparation of their lunch. Make it the night before so you are not rushed. This process gives your child some ownership over their lunch and will increase the chances they will eat it.
- Small cookie cutters are great tools to have on hand. You and your child can cut and shape things like cheese or preservative-free lunchmeats into their favorite shapes. If you have larger cutters, you can also cut out pieces of bread to use for small sandwiches.
- Most schools ban peanuts and peanut products but there are good alternatives. Try almond, hazelnut or cashew butter for example. They are typically sugar free and are excellent sources of protein and omega fatty acids necessary for proper brain function.
- Use only wholegrain breads. If your child is used to white bread, this may be a transition, but they will get used to it. Start by using a piece of each bread and eventually ween them off the white. White bread uses refined grains, which means the bran and germ are removed along with any vitamins and enzymes that provide essential nutrients. Most processed white bread is also full of sugar; so the more you can buy only wholegrain, preservative-free bread the better. Just remember without preservatives, the bread will go bad quickly so slice it after you buy it and freeze it, removing what you need the night before.
- Use wholegrain wraps as an alternative to bread. Spread things like apple butter, cream cheese or almond butter on the wrap then add sliced apples, a whole banana or raisins for example. Roll the wrap and slice it into one-inch sections resembling a pinwheel.
TIP: when using fresh fruit like apples and bananas that quickly brown, spray a little water mixed with lemon juice on the fruit to keep its color and texture longer.
- Make your own trail mix by having your child choose their favorite healthy cereal, then add raisins, dried cranberries or other fruit, pistachios, almonds or sunflower seeds and carob chips (a healthier alternative to chocolate chips which are laden with sugar).
- Kids love to dip. Give them crunchy raw veggies, fresh fruit or cheese slices they can dunk into their favorite dip. Plain yogurt mixed with a little honey or mashed frozen fruit makes a wonderful healthy dip. Flavored unsweetened applesauce also works well.
- Celery is a good standby. You can fill it with almost anything to create new and exciting food choices for your child. Try adding cream cheese, almond butter or hummus for example then top with raisins or other small dried fruit.
- Wholegrain brown rice cakes are a good alternative to sandwiches. Spread with cream cheese, apple or almond butter for example. Be creative, let your child top with things like raisins or dried cranberries. Shredded coconut, carrots and cheese also make good toppers.
- Instead of cookies or junk food, let your child choose from things like popcorn sprinkled with fresh Parmesan cheese, baked wholegrain pretzels or tortilla chips. You can even make your own healthy chips using wholegrain fresh tortilla sheets. Have your child cut the sheets into different shapes using cookie cutters. Lightly brush with olive or coconut oil then sprinkle with cinnamon or Parmesan cheese and a little sea salt. Bake at 400 degrees for about 6-8 minutes.
- Add a little grape, pomegranate or peach juice to water for healthier drinks. Concentrated juices are very high in fructose, which can lead to hyperactivity in many kids.
- For older kids, you can send things like mini burritos stuffed with rice and beans that are easily heated. Even things like quesadilla slices with cheese and chicken or raw vegetables make a great alternative to boring sandwiches. Use wraps filled with tuna, egg salad or their favorite preservative-free lunchmeats and various cheeses topped with things like apple butter or even guacamole. Wholegrain fresh pastas like ravioli or tortellini stuffed with cheese or pesto are easily reheated and make a healthy lunch alternative. Stuff wholegrain pitas with hummus, cream cheese or various butters like pumpkin, almond or pistachio. Fresh veggies or cold chicken strips with a honey-mustard dip also make a healthy lunch. Try wholegrain bagels with a veggie spread or cream cheese. As with younger children, the more you include your child in the process, the more likely they will be to eat it.
Just because it is healthy doesn't mean it has to taste bland or be boring. Use your imagination and be creative. Some of the best ideas may actually come from your kids so keep them involved in the process and before long, you will find your whole family is eating healthier.
Cynthia McMurray is a professional natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company. She is also the founder and publisher of Bryler Publications (www.brylerpublications.com).
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