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The school year is underway, the kids are finally settling into a routine, and so are you. You’ve got the carpooling, homework help and extra-curricular scheduling down to a science, but there’s still one area that you need to conquer. When packing your child’s lunch box, don’t forget to pack some nutrition.
Of course, most kids would love to live on sweets, chips, greasy food and sugared soda. But, as a parent, you know that most of these items have very little or no nutritional value. And, studies have shown that eating right can help your student to excel in school. So, all you have to do is tell children to eat their protein, fruits and veggies, and they’ll oblige. Wrong! Experienced parents know it’s never that easy. In fact, getting kids to eat healthy foods can be a trying and even exasperating struggle.
So, how can you fulfill your responsibility as a parent and provide your kids with nutrition, and serve them food that they won’t turn their nose up to? The first step is to be creative. Children, especially those that are younger, love to eat food that is fun to look at, as well as fun to eat. Peanut butter is loaded with protein, an essential element that has been found to help children excel in school. Spread peanut butter on nutritious whole wheat bread and cut sandwiches into fun shapes with cookie cutters. And, to cut down on processed sugars, be sure to use natural jelly that is made with all fruit. For a fun treat, spread half a bagel with cream cheese, and craft a face out of raisins, nuts and chunks of apple.
Next, try to include different combinations of ingredients, until you find those that your child prefers. For instance, add banana slices to a peanut butter sandwich for a new twist and an extra dose of potassium. Remove the core from an apple and fill it with creamy peanut butter, or spread cream cheese or peanut butter on sticks of celery. It can even be as simple as adding lettuce, tomato or cucumber to a lean turkey sandwich.
Trim the fat and sugar in snacks and lunch accompaniments by offering air-popped popcorn or pretzels instead of potato chips. Fruits, such as apples, oranges, pears or bananas are easy to include in a lunch box, and provide your child with necessary vitamins for good health. Carrot or celery sticks can be dipped in a low fat ranch dip for a nutritional snack.
Encourage your child to buy milk at school, rather than including sugared drinks. If you do pack a juice box, be sure that it contains 100% juice, and that it is low in processed sugar.
Above all, be persistent, yet patient. Always offer your child the nutritional alternative. Even if the lunch box comes home with the healthy food left uneaten, forge ahead. If a child is hungry enough, they’ll begin to eat everything you pack, and eventually begin to enjoy these foods. They’ll also enjoy good health and better grades in school.
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