A new school year is about to begin. When packing lunch for your children, make sure to include items that can contribute to a healthy, nutritious meal. Lisa Froechtenigt, a registered dietitian at Baylor College of Medicine, shares what food groups to include and what to do about picky eaters.
"It's important to have a variety of nutrients for kids. They're at a stage where they are still growing and where vital nutrients like calcium and vitamin D play a big role," said Froechtenigt.
Parents can include all five food groups: protein, vegetables, fruits, dairy and grains in a child's lunch box. While dessert or a sweet treat is fine, make sure that you are limiting the amount that is packed.
Good, nutritious school lunch options include:
Sliced meat or meat pinwheel
- Cheese
- Crackers
- Varieties of fruits and vegetables
- Ranch and hummus for dipping
- Yogurt or Greek yogurt for a less sugary option
- Peanut butter and jelly sandwiches - be aware of allergies to nuts and nut butters
- Mixed nuts and granola
For picky eaters, she suggests introducing foods at home for early exposure and serving and preparing the foods that your children may not like in different ways, so that they are not surprised when they see them for the first time. An option could be vegetables like broccoli or cauliflower mashed with potatoes that are prepared like tater tots.
"When we first see foods that we haven't seen before, we're probably not going to love them right away," said Froechtenigt. "Have your kids get acquainted with the food because they can be sensitive to a food's taste and texture."
In addition to packing water for hydration throughout the day, Froechtenigt adds that you can include whole milk in their lunch meal. If there are allergies, soy milk is a good protein alternative.
"One juice box isn't bad to have. You can always water down juice if you think it is too sugary," said Froechtenigt.
Some parents may be concerned about whether their child is eating enough food during lunchtime at school. Froechtenigt says this usually isn't an issue because kids are the best intuitive eaters.
"They will tell you when they are hungry and when they are full," she said.
If there are concerns about the nutritional aspect of food choices for your child or if you see a drastic change in their health, speak with a dietitian or your child's pediatrician.
