Back to School: Nutritional Lunch Ideas for Kids. Packing healthy school lunches can be tough due to time constraints, dietary preferences, and habitual decision-making. For example, you may purchase single-serving packets of chips and put them in your lunchbox. After all, it meets your children’s cravings while making your morning routine easier—no decisions or preparations are required. One of the secrets to packing a healthier lunchbox—or changing any behaviour—is to keep things simple. Read on for methods and recommendations.
Three Tips for Lunch Sack Success.
Work together.
Establishing a good foundation at home is crucial for healthy habits. Knowing your other family members are on the same page boosts the group effort. Social support is an important aspect of developing healthy behaviours. Pack lunches for everyone in the family.
Create options.
Choose a few healthy foods to replace the less nutritious ones (examples below). Everyone prefers to feel in control. Keep it basic with two options. Establish criteria and allow individuals to choose the option that best suits their preferences.
During the weekend, brainstorm food ideas for the upcoming week. Request feedback from children. Find out what they enjoy and why. This will increase their commitment to the purpose and promote healthy eating habits. Make a game out of it by incorporating different colours into fruits and veggies. Include foods from each group: grains, dairy, fruits, veggies, and protein. Then go shopping together. Make it a routine, ritual, or habit. Make this a priority.
Gradual change is more sustainable.
Don’t make drastic changes to your lunchtime routine to maintain healthy habits. Replace lunch box items one at a time, week by week, and reevaluate often. Slow, persistent adjustment is more effective than sudden menu changes. Set a theme for each week and vary the “healthy” portion of the meal. It could be the main item one week, the snack the next, and the beverage the following week.
Lunch Box Swaps
Before you switch from one food to another, examine your appetites. Discuss why certain foods are so delicious. Popular culinary sensations include creamy, crunchy, salty, sweet, and savoury. Finding an option that falls into the same sensation category will help satisfy your craving for that dish.
Consider substituting almonds, carrots, or celery for chips or pretzels. There is still a crunch, but the nutrients are more concentrated in nutritious food.
- Use flavoured water instead of soda. Mix in a splash of juice, lime, lemon, fresh fruit, or mint.
- Substitute hummus or avocado for mayonnaise on sandwiches. Higher-quality meals provide a creamy and moist feel.
- Rather than artificially flavoured yogurt or ice cream, try plain yoghurt mixed with vanilla and honey.
- Instead of candy, satisfy your sweet taste with fruits like grapes, apples, peaches, dried mangoes, or other options.
- Instead of a candy bar, have a piece of dark chocolate or some nuts.
Reward yourself.
These meal adjustments help boost kids’ energy and focus during the school day and their health benefits. Celebrate as you incorporate these adjustments into your family’s routine! Find a weekly or monthly treat that the entire family can enjoy. A fun physical activity or a healthy cooking class can help families stay fit after lunchtime.