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Understanding the Importance of Your Child's Lunch Choices

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The kids are back in school and the busy schedules have begun. If lunchtime was a subject in school that required homework and a grade, would you make an A? Whether children eat lunch at home, enjoy a school lunch or pack a lunch box, the goal should be to nourish their bodies for the afternoon. To earn a top mark, provide a balanced, healthy meal that will appeal to your child.

Cooper Clinic Registered Dietitian, Colleen Loveland, MS, RD, LD, CDE, offers some helpful strategies and suggestions:

  • Put your child in the kitchen. Have them help plan their lunches by choosing which days to pack a lunch or buy from the school lunch program. The menus can be obtained from school ahead of time so you can help make good choices before the week starts. 

  • Variety is the spice of life. Work around your kids’ food preferences and find healthy alternatives.

  • Looks are important after all. Kids eat with their eyes first.  Make the packing, shapes and colors appealing. 

  • Agree on what goes into each lunch by visiting the food groups. Make sure there a source of protein, a grain, at least one fruit and veggie and a dairy. Prepare items ahead of time so the mornings are not rushed.

Choose a food from each food group and assemble a balanced, creative lunch together.

  • Breads/Grains: 100 percent whole wheat bread, 100 percent whole wheat mini bagels, whole wheat sandwich thin, whole wheat pita, tortilla, popcorn and whole grain goldfish, Graham crackers, Kashi bar, whole wheat waffle

  • Fruits: Apple, banana, orange, melon balls, grapes, peaches, raisins, dried fruit, fruit cup in its own juice, pear and berries

  • Vegetables: Baby carrots, celery sticks, cucumber, broccoli, cherry tomatoes, edamame and salad

  • Dairy: Light yogurt, smoothie, light string cheese, Babybel cheese, skim milk and low fat cottage cheese

  • Meat: Lean deli meat, tuna kits, nuts, beans, peanut butter and grilled meats

  • Dips: Hummus, peanut butter, light ranch dressing, salsa, ketchup, light cheese dip and guacamole

Below are some creations for snacks that are popular with children. 

  • Dry cereal, fruit, yogurt and nuts

  • Popcorn, apples, carrots with hummus and a cheese stick

  • Triscuit crackers, cheese, ham, grape tomatoes and Clementine

  • Goldfish, peanut butter, banana and drinkable yogurt

  • Macaroni and cheese chilled with lean deli meat, broccoli with ranch dip and melon balls

  • Whole wheat wrap with peanut butter, Kashi Go Lean Crunch, apple slices and yogurt

  • Chicken salad made with light mayo, baked corn scoops, fruit and veggies

Make the easy A together this school year by taking time to plan nutritious lunches for productive afternoons. 

For more information about Cooper Clinic Nutrition Services, click here or call 972.560.2655.