1. Keep things exciting and appealing by using many colors. Lunch will look interesting and have many different types of nutrients.
2. Try different dips like hummus and yogurt dressing for veggies. Occasionally pack a homemade sweet treat that is packed with nutrition.
3. Leftovers from the day before can be enjoyed for lunch the next day. Make life easy and let one meal do double duty. Make Sunday’s leftover pancakes into a pancake sandwich on Monday!
4. Have plenty of options stocked in your pantry and freezer so you do not always have to rely on fresh foods. For example, dried fruits like raisins can substitute for fresh. Keeping a bag of frozen edamame means you always can pack something green. Keep canned tuna in case you run out of lunch meat. Have options so you can always pack a great lunch in a pinch.
5. Don’t be afraid to pack something new. Exposure to a variety of different foods is what grows an adventurous eater. When packing something new for kids, make sure your other lunch box compartments are filled with things they like. That way they will not feel too hungry if they don’t like a new food initially.
6. If your child does not love something new that you have tried, don’t be afraid to pack it again. Research shows that it takes 6-10 exposures to a new food before a child may accept it (some researches say as many as 15 exposures). A recent study showed that 94% of parents give up on a food before they reach five tries! Kids are less likely to be adventurous, healthy eaters if parents do not persist in exposing them to good nutrition
7. Try keeping your packed lunch as “waste free” as possible. If you find a great lunch box, you will not need throw-aways like sandwich bags. Find cloth napkins in fun patterns. Use colorful stainless steel water bottles. The kids will love them and you will be showing them how to take care of the planet!
8. Try packing seasonal items. Seasonal local foods are fresher and taste better. Packing more seasonally means that kids get to try different foods each month.Don’t forget calcium! Kids have growing bones and need plenty of calcium. If your child does not consume dairy products, have options on hand that are calcium-rich like fortified soy, beans, tofu, nuts, seeds and leafy greens
9. Keep kids engaged and interested in their lunches. Ask them to help with choosing, preparing, and packing lunch items. They are more likely to enjoy food when they are involved.
10, Try printing a LUNCH PACKING MAP, and help your kids write in the choices available for each food group. This will make it easier to choose what they pack.
FRUIT Raisins Berries Oranges Pomegranate ArilsFruit and Plain Yogurt BlendedUnsweetened Applesauce Dried Fruits Banana
VEGETABLES Carrot Sticks Broccoli Blanched Vegetables Frozen Edamame Sugar Snap Peas Cherry Tomatoes Vegetable Soup Kale Chips
GRAINS Whole Wheat Bread Tortilla Chips Pita Bread English MuffinWhole Wheat Pasta Brown Rice Quinoa Tortilla Wraps Granola
PROTEIN YogurtCheese Meats Hummus Bean Salads Bean dip Meatballs Boiled Eggs Nuts or nut butters Chicken Salad
Source: A Pediatrician’s Ten Tips for Packing a Nutritious Lunch | Doctor Yum
