Children's Health Children's Nutrition and Fitness

Healthy Habits: Filling Your Child's Lunchbox the Right Way

It's barely September, yet you have already run out of good ideas to fill your children's lunchboxes. Enough with the leftover chicken from dinner and stinky tuna fish sandwiches; you know your kid is just throwing it out before lunch anyway. But you don't want to give in and just pack their lunch full of sugary treats either. So, what's a nutrition-minded mom or dad to do?

Bonnie Taub-Dix, spokesperson for the American Dietetic Association (ADA), says that lunch doesn't have to be a constant battle between you and your children. It is important to consider their likes and dislikes when packing lunch, or it will affect the rest of their day.

"When your child goes to school, if they open up that bag and they're really disappointed," says Taub-Dix, "it not only affects their attitude towards food, it may make them trade for something that is less healthy."

There are sensible options that you will be happy to serve your child, and he or she will be more than happy to eat. "Because if they don't like it, they're trading it," says Taub-Dix

Here are some tips to make lunchtime something your child looks forward to every day:

Get Your Children Involved
Even the youngest child can have some input into what goes into his lunchbox. The night before school, ask your child what he would like for lunch the next day. Then you can even begin talking to your child about making healthy food choices. If they request a bag of potato chips, you can recommend baked tortilla chips with a little salsa instead.

If your child is a little older, you can even have him or her help you go food shopping or make the lunch. "I think that if you get them involved in meal preparation, they enjoy it more," says Taub-Dix. "It's really very rewarding for them to know that they were the ones who helped to put that together."

Keep it Portable
Today's kids are on the go, and often, recess is tied into lunchtime. The best way to ensure that your child is going to take the time to eat is to put finger foods inside their lunchbox. Low-fat wraps can be especially useful, as you can pack turkey, lettuce, tomato or other veggies inside in fun little package.

Other ideas for snacks include cut up vegetables, baby carrots or a piece of fruit that your child can eat between games of tag. Bananas are especially good, says Taub-Dix, because they come in their own container, contain a high amount of fiber and kids love them.

Mix it Up
"The ideal school lunch would contain a little bit of everything, carbohydrate, protein and fat," says Taub-Dix. This variety keeps your kids interested and ensures that they are eating a balanced diet. With this variety though, it is easy to add less-than-healthy options, so keep in mind these rules:

• Carbohydrates, like breads and chips, should be whole-grain.
• Vary the fruits and vegetables. The darker the color of the fruit or vegetable, the healthier it is for your child.
• Dairy products should be low-fat. Low-fat yogurt and part-skim cheeses are good options.
• Pick lean proteins. Turkey, lean ham or roast beef are the best choices.

Skip the Juice
Although juice boxes are easy to toss into a bag, the better choice is a bottle of water. Juice boxes are "mostly calories and sugar. Lots of them don't even contain fruit juice," says Taub-Dix.

If you must buy a beverage other than water, make sure that the container says "100 percent juice."

Stick with the Classics
There's nothing wrong with getting creative, but a turkey sandwich on whole-grain bread is still a healthy choice. And don't skip over the old standard: peanut butter and jelly.

"Peanut butter and jelly is a great sandwich, especially when you put it on whole-grain bread. Kids love it and it's easy to eat," says Taub-Dix.

Many schools, however, do not allow peanut butter because of the rise in dangerous nut allergies. In these cases, soy nut butter can serve as the perfect alternative to sticky peanut butter.

Fill the Box with Love
No lunchbox can ever be complete without a little note from home. But this is also a great opportunity to remind your child why they should eat what you packed.

"For example, if you put a yogurt in the lunch, you might write, 'Your bones will thank you for this yogurt,'" suggests Taub-Dix. "And you'd be surprised at how it really encourages them to eat a little bit better."

Most importantly, keep an open dialogue with your child. Ask them what their friends bring for lunch, and if they buy lunch, talk to them about the healthiest options for them to pick.

"It's so important to ask those questions because it's a waste if you're making lunch day after day and it winds up finding its way into the trash," says Taub-Dix. "And your child is not going to be fueled with the proper nutrition that he or she needs."