How to make sure your kids eat a healthy lunch
PORTLAND, Ore. - If you pack your child's lunch for school, you undoubtedly have asked yourself 'what do I pack today?'
You want it to be healthy, affordable and of course you want to make sure your kids will eat it.
We consulted with nutritionist and personal chef Rania Batayneh for some ideas on how to put together a menu plan that's varied, healthy and budget friendly. Here are her tips:
- Make packing school lunches a family affair. For example, if you're making a pasta dish at home, give your kids the option to select the ingredients they want to put in to take to school the next day. Batayneh said that will make them more likely to eat it.
- Get your kids involved in the shopping.
- What to buy - you'll want to combine protein, carbohydrates and fat to create a meal for your kids. For example, a whole wheat English muffin is going to give your child good energy, an avocado is going to contribute good fats (which is good for their memory and mood) and some deli turkey meat will help stabilize their blood sugar.
- Change up your sandwiches by using different kinds of whole wheat breads.
To keep lunches in the same price range as cafeteria lunches, follow these simple suggestions:
- Buy multi-purpose foods. For example, you can use hummus as a sandwich spread or a veggie dip.
- Use appropriate proportions. Fill small snack bags instead of the regular size to cut down on wasted food.
- Avoid expensive pre-packaged snacks. Instead, make your own. You'll get more for your money. But remember that not all packaged snacks are bad.
- Dessert is fine, as long as it's natural and healthy.
Resources
- Download and print a week's menu plan. All the lunches are nutritionally balanced and range in price from $2.25 to $3.25 per day.
- If you have questions for Batayneh, you can head to her website.