It’s been several weeks since the school year began and by now your child is probably in a good routine, but are they focused, energized, and ready to go every day? The ideal lunch combos include foods that help them think, learn, study, participate, and feel satisfied. Here are some nutrition tips to manage the voracious eaters and picky eaters alike – at home and at school.
Pack in the Lunchbox Protein
The right foods are powerful preventive care. If there is one thing you want to make the most of in your child’s lunchbox, it’s protein. There are plenty of places to find it:
- Greek yogurt. Pack a small cup of Greek yogurt as a dip for carrot sticks, cucumber slices, or apple wedges. If your child likes to eat this yogurt as-is, even better.
- Nut or seed butters. Your child’s favorite nut butter can sustain them for hours whether it’s used as a spread, dip, or ingredient.
- Beans or quinoa. Quinoa and beans deliver mega energy, vitamins, and fiber. Deconstructed tacos, quesadillas, and chili are tasty lunchbox centerpieces.
- Hard-boiled eggs. Kids who love simple, easy protein-rich foods do well with a few hard-boiled eggs in their lunch.
- Hummus. Another great dip for whole grain crackers, pita chips, or veggies, hummus comes in a variety of flavors for pickier eaters.
Plan Ahead for Good Nutrition
Sometimes meals are about convenience. Your family has school, work, practice, and other obligations that make it difficult to sit down together and eat a nutritious meal. These quick tips can help you keep everyone well-fed for every meal without demanding energy or time you do not have to spare:
- Make large portions.
- Learn to love leftovers.
- Make dinners that can turn into lunches.
- Freeze small portions that will defrost in a lunchbox.
Don’t Feel Guilty and Do Your Best
Sometimes you pick your battles when it comes to feeding your kids. Whether they prefer hot foods in their lunch or only at home, whether certain foods don’t taste the same after a morning in a lunchbox as they do at home, whether they are simply picky eaters – decide what you can live with and encourage them to eat as much of what you pack as possible.
Ultimately, you can put veggies and fruits in your child’s lunch every day, or you can hope they enjoy a nutritious school hot lunch, but you can’t make them eat whatever is in front of them. Baby steps and regular exposure to the foods you want them to eat can help.
For more nutrition tips for a healthy school year, contact me, Dr. Maria Swetech. We can work out a nutrition plan together that suits your child, household, budget, and timeline. Make an appointment with me when you’re ready.
Nothing in this blog is official medical advice. See your doctor for customized care.
