Healthy Lunch an Important Part of the School Day

Q.  How I prepare a nutritious school lunch that my kids will want to eat? 

It may help to include your child in packing his or her lunch. If they are able to pick out the foods, they will be more likely to eat and not trade them.  Items that are tasty yet nutritious include boxed raisins, fruit cups or low-fat pudding cups.  If time is short in the morning, all of these items can be prepared the night before.

Q.  My child can be picky, and gets bored easily with same choices each day.  How can I mix it up for them? 

Foods with a variety of texture, flavor and color can help keep things interesting.  You also might try cookie cutters to make sandwiches into new shapes, or rotate types of bread.  Whole wheat, pita or raisin bread, English muffins or whole-grain tortillas are healthy substitutions for white bread.

Q.  I’ve told my kids that vegetables are good for them, but they rarely eat them with their lunch.  Do you have any tips to make them more excited about vegetables? 

It can take several exposures to get kids to try a new food; be patient, and hopefully they will grow to like it!  Raw vegetables or fruit are also good with dips.  Low-fat ranch dressing is tasty, but hummus-which is made from garbanzo beans, or salsas are also healthy as well.

Q.  Should I let them have sodas? 

While carbonated soft drinks often taste good, they are usually heavy with sugars and empty calories, and many schools don’t allow them during the school day.  100 percent juices, milk or even water are good alternative and depending how your child reacts to caffeine and sugar, your teachers may appreciate it!

Q.  Any other tips? 

Ball Memorial Hospital will host a Kids ‘N the Kitchen: Simple Lunch Solutions for children 8-12 from 6 to 7 p.m. on Wednesday April 2.  The class is led by a registered dietitian and will demonstrate preparation of quick and nutritious lunches for kids. Each child will have an opportunity to taste what they prepare!  There is a $10 fee, and you may register by calling (765) 741-1073 until March 24.

Mandy L. Puckett, M.A., R.D., C.D., is a dietitian at Ball Memorial Hospital, for more information send an email to info@chsmail.org or log on to www.accesschs.org.

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