Getty Images
Any mom who has packed her child's lunchbox day in and day out for an entire school year (180 days!) knows how daunting the task is and how many decisions must be made. Milk or juice? One snack or two? Fruits or vegetables? Healthy food they might not eat or junk food they certainly will? And, of course, it's easier to get stuck in a lunchbox rut than a traffic jam during rush hour. To help parents pack lunches that are both healthful and delicious, we asked experts, including Dr. Michele Borba, iVillage's parenting authority and the author of The Big Book of Parenting Solutions: 101 Answers to Your Everyday Challenges and Wildest Worries, for their suggestions on items that no lunchbox should be without.
A Kid-Made Treat: "We know that kids are more likely to eat healthy food if it's something they made themselves," Dr. Borba says. "So add a healthful snack of some kind that you and your child prepare together on Sunday." Smart and tasty ideas include pasta salad, whole-wheat mini muffins and homemade granola bars.
A Rainbow: Experts agree that eating a variety of colorful foods helps to ensure maximum nutrition. Sara Snow, author of Sara Snow's Fresh Living, says, "By packing a red apple, some purple grape juice, some brown wheat bread and some green lettuce, you can encourage your child to eat a rainbow with every meal!" Ask your child to count how many colors he found in his lunchbox, and make a game out of including as many as possible.
Food That Tastes Good: It may sound obvious, but if you want your kids to eat what you pack, make sure it tastes good… and that doesn't mean only including junk. A few ideas to max out flavor include packing salad dressing as a veggie dip, lightly coating chicken in barbecue sauce and even something as simple as adding salt and pepper to a hard-boiled egg.
Veggies by Design: Including vegetables in the lunchbox is a must, but if your kid is choosy about veggies, as many kids are, Dr. Borba offers a few tips. First, include the same vegetable every day for at least three weeks. "Picky eaters are more likely to try a food they detest if you repeatedly include it," she says. Second, don't overwhelm your child by adding a mountain of carrot sticks; just a few will do. Third, make the vegetables look more appealing. "Try cutting carrots into little curls or coins instead of sticks," Dr. Borba suggests. "Then, name them, since if kids create a clever name for the veggie (think 'broccoli trees'), they're more likely to eat them."
A Family Photo: For kids suffering from separation anxiety, a lunch packed by Mom can be a big comfort during the day, even more so if you include a short, upbeat note. For kids who need an extra boost, psychologist and parent coach Dr. Kathleen Cuneo suggests including a family photo. This quick glimpse of the familiar can be all that your child needs to make it through the day.
Old Standards and New Favorites: "While eating the same thing every day can be a source of security and stability for some children," Dr. Cuneo says, "it also limits their opportunities for variety in their diet." She recommends always including something familiar and well liked in your child's lunch, but suggests pairing it with something new as often as possible. Dr. Cuneo also advises thinking outside the bread: "Don't limit yourself to sandwiches. Pack cheese and crackers instead of a sandwich. Or, use a thermos and send things like pasta, chili and soup."
And One Thing Not to Pack—the Plastic: Think about all of the plastic baggies your child throws away each day after lunch. Now imagine how many bags he tosses each year. Instead of adding to the landfill, Snow suggests using reusable bags instead. "There are reusable bags that are both stylish and functional, with a waterproof lining and strong Velcro closure, perfect for snacks and sandwiches." Another alternative is to buy a bento-style lunchbox that omits the need for bags altogether.
Like this? Read these!
- Raising Happy Kids
- Best of iVillage: Kid-Friendly Lunches
- Perfect PB&J Recipes
- Daily 5 Fruit and Vegetable Challenge
