Starting preschool is an amazing milestone for your child, but for parents it can also mark the launch of the dreaded lunch dilemma: what to make, and how to serve and pack the food. However, with a few simple guidelines, a nutritious brown bag lunch is easy to prepare and will have your child proclaiming the words every parent longs to hear: “I ate everything!”
The healthiest lunches should contain items from three different food groups: protein, whole grain, and a fruit and/or vegetable. This equation is imperative for preschoolers. They are growing quickly, and a nutrient-dense mix of foods provides the calories and vitamins necessary to meet young children’s nutritional needs. Plus, a good midday meal can help bolster even the youngest child’s ability to concentrate.
When planning a menu, keep your child’s eating habits in mind. Don’t get stuck on the traditional sandwich, fruit and milk every day. Does your son take comfort in the routine of similar foods? Does your daughter adore variety, maybe hot soup one day and yogurt the next? Being mindful of your child’s preferences helps ensure that they’ll actually eat the lunch you prepare.
Consider getting a reusable bento box-style container with three or four built-in compartments. My daughter’s preschool teacher recommends these boxes for her students. Filling each section with a different food group is a great strategy for creating a balanced meal while allowing for portion control.
In addition, an insulated thermos is good for packing hot soups or last night’s leftovers, such as that delicious whole-grain spaghetti and turkey-meatball dinner. Don’t forget to include a reusable water bottle since hydration is just as important as nutrition.
When shopping, let your child select his or her own lunchbox and thermos. Having your child help choose the menu and pack the meal the night before also will help your little one to feel empowered and proud when they tell you they finished everything in their lunchbox.
To ensure the proper variety of vitamins and minerals by offering different color fruits and vegetables, make it a game. Write down the colors of the rainbow and ask your child to name all the fruits and veggies they can for each color. Then hold a scavenger hunt in the produce section at the grocery store or farmers market, hang the list on your fridge, and use it as a reference when packing lunch. Another idea is to designate each day a certain color and serve matching foods. For example, on ”Red Mondays” pack their lunchbox with strawberries and red peppers, on “Green Tuesdays” include grapes and celery, etc.
Here are some quick and easy menus:
• Hummus with baked pita chips or whole-grain pretzel sticks.
• Sandwich of whole-wheat bread, a tablespoon of cream cheese and sliced fresh strawberries.
• Mini-wheat bagel with one to two tablespoons sunflower butter or soy-nut butter, and a teaspoon of fruit jam or honey. Note: Sunflower butter and soy butter are similar to peanut butter, but don’t fall under the same allergic restrictions.
• Greek yogurt squeezer tubes (all natural with no added coloring), along with whole-grain crackers.
• Mock pizza rolls. Take whole-grain flatbread, add your favorite premade pizza sauce, a sprinkle of mozzarella cheese and a few veggie toppings. Roll and slice into bite-size spirals.
• Hard-boiled eggs, cubes of baked tofu, cottage cheese, and edamame are all great sources of protein. Choose one and serve with buttered whole-wheat toast.
• Deconstructed sandwich: Spread hummus on slices of low-sodium deli turkey or chicken and roll into a tube. Put the meat into one of the bento box compartments. In the other compartments add a slice of challah bread, shredded carrots or sliced cucumber. n
Jeannie Solomon is a certified chef, nutrition and wellness coach at the Peninsula JCC in Foster City.