What nutritious school lunches can you pack for your children?聽
A new school year is about to begin. When packing lunch for your children, make sure to include items that can contribute to a healthy, nutritious meal. Lisa Froechtenigt, a registered dietitian at 91国产视频, shares what food groups to include and what to do about picky eaters.
"It鈥檚 important to have a variety of nutrients for kids. They鈥檙e at a stage where they are still growing and where vital nutrients like calcium and vitamin D play a big role,鈥 said Froechtenigt.
Parents can include all five food groups: protein, vegetables, fruits, dairy and grains in a child鈥檚 lunch box. While dessert or a sweet treat is fine, make sure that you are limiting the amount that is packed.
Good, nutritious school lunch options include:
Sliced meat or meat pinwheel
- Cheese
- Crackers
- Varieties of fruits and vegetables
- Ranch and hummus for dipping
- Yogurt or Greek yogurt for a less sugary option
- Peanut butter and jelly sandwiches 鈥 be aware of allergies to nuts and nut butters
- Mixed nuts and granola
For picky eaters, she suggests introducing foods at home for early exposure and serving and preparing the foods that your children may not like in different ways, so that they are not surprised when they see them for the first time. An option could be vegetables like broccoli or cauliflower mashed with potatoes that are prepared like tater tots.
鈥淲hen we first see foods that we haven鈥檛 seen before, we鈥檙e probably not going to love them right away,鈥 said Froechtenigt. 鈥淗ave your kids get acquainted with the food because they can be sensitive to a food鈥檚 taste and texture.鈥
In addition to packing water for hydration throughout the day, Froechtenigt adds that you can include whole milk in their lunch meal. If there are allergies, soy milk is a good protein alternative.
鈥淥ne juice box isn鈥檛 bad to have. You can always water down juice if you think it is too sugary,鈥 said Froechtenigt.
Some parents may be concerned about whether their child is eating enough food during lunchtime at school. Froechtenigt says this usually isn鈥檛 an issue because kids are the best intuitive eaters.
鈥淭hey will tell you when they are hungry and when they are full,鈥 she said.
If there are concerns about the nutritional aspect of food choices for your child or if you see a drastic change in their health, speak with a dietitian or your child鈥檚 pediatrician.
