Make a healthy lunch your child will eat!
August is "Kids Eat Right" month and school is just around the corner. If you are packing a lunch for your child, follow these tips for packing a nutritious lunch that your kids will actually eat!
- Let your child help: Let them pick out a fruit or vegetable at the grocery store that they want to try. You can also ask your child to help make or pack their lunch.
- Make it fun: Give a fruit or veggie a fun nickname. In one study, consumption of carrots in a cafeteria almost doubled when they were labeled as "x-ray vision carrots." If you're feeling ambitious you can use a cookie cutter to cut out fruits, vegetable or sandwiches.
- Finger foods: Finger foods break the meal down into manageable pieces. Fruits are far less likely to be wasted if they are chopped up into bite-sized pieces.
- Dips: Dips contain fats, which can help your child absorb vitamins from the vegetables they are eating. If you are faced with the choice of not eating a vegetable or eating vegetables with dip, we chose vegetables with dip!
- Balance: Include 3-5 foods groups, with at least 1 fruit or vegetable, to make a balanced meal. Refer to the chart below for ways build a healthy and delicious meal. Remember to include a beverage such as water, milk or 100% juice.
| Bread | Spread | Protein | Vegetables | Fruit |
| Whole wheat bread | Guacamole | Ham | Carrots | Apple slices |
| Soft and smooth whole grain bread | Mayonnaise | Turkey | Broccoli pieces | Strawberries |
| Pita pockets | Hummus | Mozzarella cheese | Peppers | Bananas |
| English muffins | Cream cheese | Tuna | Lettuce | Pineapple rings |
| Minibagels | Yogurt | Cheddar cheese | Cucumbers | Dried fruit |
| Whole wheat Tortillas | Salad dressing | Provolone cheese | Cherry tomatoes | Blueberries |
| Whole-grain crackers | Apple butter | Chicken | Snap peas | Sliced melon |
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