Healthy lunches that your kids will eat

  • October 12, 2009
  • 869
                        
The kids have been back in school for a few weeks now and are probably asking for something different in their lunch. But what can you offer that your kids will eat and that you can feel good about serving to them? While there is nothing wrong with a good old-fashioned sandwich, try expanding your lunchtime repertoire with these simple yet nutritious lunch ideas. Remember to keep foods safe by including ice packs or a frozen bottle of water to keep foods cool. Kids of all ages love dipping foods. Traditional dips, ketchup or salsa can be a great way to get your kids to eat something that is good for them so pack a variety of dippable foods for a fun lunch. Send you kids off to school with an ounce of whole wheat pretzel sticks, lean deli meat like turkey cut into sticks, a cheese stick, carrots and celery and slices of fresh apple. Include a small container of salsa or a low fat dip for a nutritious yet fun meal. Peanut butter also makes a great dip for pretzels, fresh fruit and raw vegetables. Nachos are another favorite for many kids and they can be an easy lunchtime alternative. Pack whole grain, baked tortilla chips and some of your kids’ favorite toppings. Healthy nacho toppers can include low fat refried beans or whole beans, chopped fresh tomato or avocado, shredded reduced fat cheese, salsa and low fat sour cream. To keep the chips crispy until lunch time, use a divided plastic, resealable container. Pack the chips on one side and the toppings on the other. Be sure to include a piece of fruit and milk for a balanced meal. Kids love pizza and pizza loves lunch boxes. Buy a frozen cheese pizza with a whole wheat crust and add fresh vegetables like sliced tomatoes, or chopped fresh spinach. Bake according to the package directions after dinner one evening. Let the pizza cool and pack a slice or two the next day for a cold pizza treat at lunchtime. If you cannot find a frozen pizza with a whole wheat crust at your grocery store, you can make your own whole wheat pizza crust, buy a plain whole wheat pizza crust or use a whole wheat pita and top it with tomato sauce, low fat cheese and fresh vegetables. Include raw vegetables with a little marinara sauce for dipping and a serving of fruit to round out the meal. If you forget to bake the pizza the night before and still want to pack it for lunch, try spreading a few teaspoons of tomato sauce on a whole wheat tortilla and wrap it around a stick of string cheese for a pizza roll up. If your kids love pasta, try a cold pasta salad filled with fresh vegetables, lean meats and low fat cheese for a healthy alternative. Combine cooked whole wheat pasta, diced fresh vegetables like carrots, green pepper, broccoli and cherry tomatoes, cubes of lean meats like turkey or chicken and cubes of low fat cheese. You can even add raisins, dried cranberries, diced apples or strawberry slices for a nutrition boost. Lightly toss the ingredients with a low fat salad dressing and you have a meal any pasta lover will enjoy. So the next time your kids ask for something different for lunch, think outside the “lunch box.” Offering your kids familiar tastes in a new and healthy way is a great strategy for building better eating habits. Cheryl L. Graffagnino MS, RD, LD is a registered dietitian in Columbus. Send your questions or comments to cheryl@eatsmartwithcheryl.com.


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