Planning Packed School Lunches That Your Child Will Eat

The Importance of a Nutritious School Lunch

Lunchtime is a crucial part of the school day, providing children with the energy and nutrients they need to stay focused and engaged. According to the Centers for Disease Control and Prevention (CDC), a balanced diet can improve cognitive function, memory, and mood in children (CDC). Therefore, it's essential to pack a lunch that is both nutritious and appealing to your child.

Involving Your Child in Lunch Planning

Step 1: Discuss Preferences and Nutrition

Start by sitting down with your child to discuss their food preferences and nutritional needs. This conversation can help you find a middle ground between what they like and what is good for them. According to a study by the American Academy of Pediatrics, involving children in meal planning can increase their willingness to try new foods (AAP).

Step 2: Create a Grocery List Together

After discussing preferences, make a grocery list together. This not only ensures that your child will eat what you pack but also gives them a sense of responsibility and self-worth. A study published in the Journal of Nutrition Education and Behavior found that children who participate in meal planning are more likely to make healthier food choices (JNEB).

Step 3: Make Shopping a Joint Activity

Take your child grocery shopping with you. This can be a fun and educational experience, teaching them about different food groups and the importance of a balanced diet. Plus, it gives them a chance to pick out some of their favorite healthy snacks.

Making Lunch Fun and Easy to Eat

Finger Foods and Small Portions

Children often enjoy finger foods that are easy to eat and don't require utensils. This allows them to socialize while eating, rather than playing with their food. Consider packing small portions of a variety of foods to keep things interesting.

Creative Food Presentation

Get creative with how you present the food. Use cookie cutters to make fun shapes out of sandwiches or arrange fruits and vegetables into smiley faces. This can make the meal more appealing and enjoyable for your child.

Healthy and Fun Food Options

Bread and Dips

Bread and dips can be a fun and nutritious addition to a lunchbox. Opt for high-fiber and vitamin-rich options like whole grain crackers, rice cakes, croissants, muffins, bagels, focaccia, and pita bread. Pair these with healthy dips such as salsa, fruit dips, bean dips, and hummus.

Drinks

Include a healthy drink option like water or 100% fruit juice. Be cautious with fruit juices, as they can be high in natural sugars. Water is an excellent choice for hydration and dental health. Some schools offer milk as an option, which can be a good source of calcium and vitamin D.

Interesting Stats and Facts

• Childhood Obesity: According to the World Health Organization (WHO), the number of overweight children under the age of 5 was estimated to be over 38 million in 2019 (WHO).
• Impact of Nutrition on Learning: A study by the Harvard T.H. Chan School of Public Health found that children who eat a healthy diet are 25% more likely to have better academic performance (Harvard).
• Lunch Participation: The National School Lunch Program serves nearly 30 million children each school day, highlighting the importance of nutritious school meals (USDA).

Conclusion

Packing a school lunch that your child will eat involves a combination of understanding their preferences, making nutritious choices, and adding a touch of creativity. By involving your child in the planning and preparation process, you can ensure they enjoy their meals and get the nutrients they need to thrive academically and physically.