Whether this is the first time you’re sending your little one off with a packed lunch or you’re a seasoned brown-bag veteran, the responsibility of planning a daily lunch can be daunting. But, with the right tools and a plan of attack, you can pack a lunch brimming with nutrient-dense foods that will fortify your children’s wellness, allowing them to stay full, focused and happy throughout the day.
A powerhouse lunch contains food from three different food groups: a lean protein, a whole grain, and a fruit and/or vegetable. Adding a variety of foods throughout the week allows your child to get the full spectrum of nutrients needed, which can also have a positive effect on mood and performance in the classroom. And don’t forget a little healthy fat too. Fat stimulates hormones that tell the brain we are full, so go ahead and add some avocado and a hard-boiled egg or cheese, and 2 percent milk.
And don’t forget the minions of other vitamins and minerals necessary to keep tiny immune systems humming. A great way to ensure variety throughout the week is to pack different color fruits and vegetables. The health education system calls this, “eating from the rainbow.” Enlist your child’s help by writing down the colors of the rainbow on a piece of paper. Then, head to your grocery store’s produce department and write down all the fruits and veggies you find under each color. Hang this list on your fridge and use it as a reference when packing lunch.
Purchase reusable Japanese-style bento box-lunch containers with two to four built-in compartments. Not only are they waste-free and good for the environment, but filling each section with a different food group is a great strategy for creating a balanced meal while allowing for portion control. Use cookie cutters to cut veggies, fruit and bread into interesting shapes that appeal to your child. Creating foods that look as tempting as they taste may increase the odds that preschoolers will eat their lunches. Remember: a little goes a long way, so keep it fun and simple.
Preschoolers are of an age when they’re eager to learn, so it’s important to avoid falling in the trap of labeling your child a “picky eater” and serving the same familiar foods every day. Try adding a new vegetable, fruit or type of protein once a week. Be sure to talk about this food—the taste, the color, and how it will make your child strong and healthy. Remember, healthy eating habits aren’t innate but learned, and a packed lunch provides a great platform to broaden your child’s diet and cultivate a healthy future.
Jeannie Solomon is the nutrition and wellness coach at the PJCC in Foster City.
Simple and healthy lunch ideas
Breaded chicken breasts, cut into strips and served cool
Mini whole wheat pita bread or bagel with cream cheese and sliced strawberries
Pita chips with hummus or your child’s favorite dip
Cucumbers and carrots with ranch dressing (choose the kind made with Greek yogurt)
Edamame fried rice (with scrambled egg)
Avocado sushi rolls
Bean and cheese burrito or quesadilla (a kid favorite, even at room temperature)
A mini taco bar: a corn tortilla with beans and cheese and tomatoes, all in separate compartments, eaten together or separately
Soy or sunflower-spread cracker sandwiches: use whole grain crackers, rice or corn cakes
Hard-boiled eggs (let your child add a pinch of salt to the egg as you pack it)
Cubes of baked tofu, cottage cheese and edamame are all great sources of protein. Choose one and serve with buttered whole wheat toast.
Roasted soy nuts, sunflower seeds or pumpkin seeds (not part of the nut family, so no allergy worries)
Noodle or vegetable soups; use an insulated thermos to keep warm
Pasta with peas and Parmesan cheese; great at room temperature
Deconstructed sandwiches (provide the pieces separately: nitrate-free deli turkey rolled up, a slice of whole grain bread and a few cubes of cheese)