In honor of National Nutrition Month, registered dietitian, Casey Harms, is offering up advice to parents on packing a healthy lunch for your kids - that they will actually want to eat!!
Getting kids to eat nutrition dense food can be quite the
feat, especially when the same old sandwich gets boring after just the first
week of school. Here are a few tips on how to make healthy lunches enticing and
provide all the vitamins and nutrients needed to fuel your kids mind and body.
1.
Listen to your kids’ suggestions; let them pick
the fruit or vegetable in their lunch box. If they feel like they have a say in
what goes in their lunch they are more likely to eat it!
2.
Take your child shopping with you. There are so
many exotic fruits and vegetables in the produce isle, let your child get
excited about trying new produce! Let them pick the type of whole-wheat cracker
or granola bar that goes in their lunch.
3.
Aim to
get at least 3 different food groups (protein, grain, fruit, vegetable, dairy)
in your child’s lunch.
4.
Make sure there is high quality protein that
will help to keep your child focused and feeling full throughout the day.
5.
Choose low sugar beverages that encourage
hydration. Choose something like sugar free crystal light varieties, skim milk,
low fat chocolate milk, or dilute 100% fruit juice with sparkling water.
Here are some examples of everyday lunches
that go beyond the typical PB&J
o
Nitrate free turkey and cheese on whole wheat
crackers. Celery and Red apple with a
side of peanut butter for dipping.
o
Greek
yogurt with crunchy topping and side of strawberries. Peanut butter and banana
wrapped in whole wheat tortilla.
o
Quesadillas with guacamole and unsalted tortilla
chips. Side of crunchy red bell peppers and purple grapes. Sugar free chocolate
pudding.
o
Make your own pizza: buy wheat pita bread and
cut into small individual sized circles, add a container of pizza sauce and
shredded cheese with turkey sausage. Baby
carrots and ranch dressing for dipping.
o
Brown rice with crunchy edamame and shredded
chicken mixed with low sodium soy sauce. Sliced pears and chocolate covered
raisins for dessert.
YUM!
Casey Harms, RD
TheraCORE, Inc.
nutrition@theracorept.com
