You are fixing your child's lunch with healthy foods and hoping that your child will eat it!
So how do you ensure that your child will eat the healthy lunch you have prepared and not toss it or trade it. Well, of course, as they get older, it gets harder. But there are some strategies that will help:
First and foremost, involve your child in the menu of their lunch. If they have a say in what they eat, they are more apt to eat. The other benefit is the discussion of foods, healthy choices and why it is important that you can have with your child as you create their lunch menu.
Compromise is key. A little sweet snack fits in with a healthy lunch but the key is balance. The majority of the lunch should be compromised of natural fresh foods.
Think of the five food groups to help guide you and your child in creating a healthy lunch menu. This can be sort of a game. Each of the food groups are represented by a color. So try to use as many colors of the MyPlate or Food Pyramid as you can!
Orange- grains - look for 100% whole grains. 1 slice of bread is one serving
Green - the vegetables more color is better! try some low cal dips for crispy veggies, kids like that. you can add some leafy greens like lettuce or spinach to a sandwich. You can even try a salad mixed with some chunks of chicken.
Red- fruits, fresh fruit one medium size cut up is a quick tasty snack
Blue: milk or high calcium foods - look for low fat options and nonfat is best if possible. avoid flavored milks, they are high in sugar.
Purple: protein foods - avoid processed meats when possible and go lean. don't forget that a handful of nuts or seeds count as one serving of protein
For hot lunches like kids favorite mac and cheese, try mixing in some healthy vegetables like shredded carrots in it. It depends on what your child likes to eat and a little creativity in mixing in the greens.
Don't despair if at first they are resistant. It takes a little time to change habits. Start with one or two small changes and work with your child to compromise to create a healthy lunch.
Help your child learn that a healthier lunch filled with fresh fruits and vegetables will also help give them more energy and help their brains think better.
Happy School Year!
More resources to help your child eat healthier lunch:
Picky Eater Tips – How To Get Your Child To Eat Healthy Foods
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