As summer fades and the school bells ring once more, the familiar ritual of back-to-school preparations kicks into high gear, and among the essentials is the quest for the perfect lunchbox. This annual tradition, which balances nutrition with the joy of a little culinary creativity, is a pivotal part of a student’s day. Crafting a lunch that’s not only healthy but also appealing and satisfying requires a blend of thoughtful planning and a touch of fun.
Following a simple formula for a balanced meal is a practical approach to making school lunches. This formula includes a protein, a whole grain, a fruit and/or vegetable, and a dairy or dairy alternative. This combination ensures that kids get the nutrients they need to stay energized and focused throughout the school day, while also catering to diverse tastes and preferences. Whether you’re a parent trying to meet picky preferences or a student looking to make the most of your midday meal, applying this formula can turn back-to-school lunches into a delicious and nourishing experience.
Dealing with picky or selective eaters and ensuring they enjoy their lunches can be a challenge, but with some thoughtful strategies, you can make mealtimes more pleasant and less stressful. Here are some tips for reducing picky eating and what to do if a child doesn’t eat their lunch, and be sure to read all the way through for 10 easy, nutritious, and fun lunch recipes!
Ways To Reduce Picky Eating
- Involve kids in meal prep:
– Let your child help with meal planning and preparation. They are more likely to eat what they’ve had a hand in making. Choose simple tasks like washing veggies, mixing ingredients, or choosing from a list of options. - Offer choices:
– Provide a few healthy options for each component of the lunch (e.g., apple slices or carrot sticks, yogurt, or cheese). Allowing them to choose can make them more willing to try new things. - Use fun shapes and presentations:
– Cut sandwiches and fruits into fun shapes using cookie cutters. Create colourful, visually appealing meals that make eating more enjoyable. - Introduce new foods gradually:
– Add new foods slowly alongside familiar favourites. Ex: include a small serving of a new veggie with a favourite dip or in a familiar dish. - Incorporate foods they like:
– Combine new ingredients with ones they already enjoy. Ex: mix new vegetables into their favourite pasta or add them to a quesadilla. - Consistency and patience: Keep offering new foods regularly, even if they are initially rejected. It can take several exposures before a child accepts a new taste or texture.
- Use positive reinforcement: Praise your child for trying new foods, even if they don’t finish them. Avoid pressuring them to eat, as it can create negative associations with mealtime.
What To Do If A Child Doesn’t Eat Their Lunch
- Assess the problem:
– Consider if there are specific reasons for their disinterest. It could be due to taste, texture, or even a lack of variety. Try to observe patterns or ask gently about their preferences. - Offer alternatives:
– If they didn’t eat their lunch, offer a healthy snack when they get home. Include options they like and use this as a chance to discuss what might have been wrong with the lunch. - Communicate with teachers:
– If possible, check with their teacher or school staff to see if the child is eating at school. They might offer insights into what’s happening during lunch breaks. - Make small adjustments:
– If a particular lunch consistently comes back uneaten, adjust the ingredients or presentation. For example, if they don’t like raw vegetables, try cooking them instead. - Create a “Try-One-Bite” rule:
– Encourage them to take at least one bite of everything in their lunch. This can sometimes help overcome reluctance to try new foods. - Revaluate portion sizes:
– Ensure that the portion sizes are appropriate for their appetite. Sometimes, too much food can be overwhelming, while too little can leave them unsatisfied. - Maintain a positive attitude:
– Keep mealtime discussions positive and avoid creating a stressful environment around eating. Show understanding and encouragement rather than frustration. - Rotate menus:
– Regularly update the menu to include a variety of foods. A rotating menu helps keep lunches interesting and reduces the chance of boredom.
By implementing these strategies, you can help create a more positive lunch experience for picky or selective eaters and address the issue of uneaten lunches more effectively.
Start Here With Our Easy Back-To-School Lunch Recipes!
1) Turkey and Cheese Roll-Ups
Spread a thin layer of mustard or hummus on a whole grain tortilla. Layer slices of sliced turkey breast and sliced cheese on top. Add a few leaves of spinach or lettuce. Roll up tightly and slice into pinwheels.
2) Veggie and Hummus Wrap
Spread a layer of hummus on a whole grain tortilla. Add a mix of sliced vegetables (try bell peppers, shredded carrots, sliced cucumber) and a handful of spinach. Roll up tightly and cut in half.
3) Chicken and Quinoa Salad
In a bowl, combine cooked quinoa, cooked diced chicken breast, halved cherry tomatoes, and diced cucumber. Add feta cheese if using. Drizzle with olive oil and lemon juice, and toss to combine.
4) Burrito Bowls
These can be made with beef, chicken, fish or beans. Put protein in a bowl with rice, lettuce and toppings like chopped onions, peppers, corn etc. Top this all off with sour cream or plain Greek yogurt, salsa and guacamole or whatever other condiments you have on hand.
5) Mini Omelettes
Whisk up some eggs and add your child’s favourite vegetables like mushrooms, peppers, frozen spinach etc. Add a protein like chicken or ham and some shredded cheese along with seasoning your child enjoys. Once you’ve mixed it all together, grease a muffin tray and add your egg mixture, bake at 350 for 15-20 minutes and store in the fridge.
6) Apple and Peanut Butter Sandwiches
Spread peanut butter on one slice of apple ring after you have cored & sliced it. Sprinkle granola or raisins if desired. Top with another apple slice to make a sandwich.
7) Mini Pita Pockets
Cut whole wheat pita pockets in half to create mini pockets. Fill with a spoonful of Greek yogurt. Add sliced cucumber, cherry tomatoes, and shredded rotisserie chicken.
8) Cheese and Veggie Quesadilla
Heat a skillet over medium heat. Place one whole wheat tortilla in the skillet and sprinkle with your choice of shredded cheese. Add sliced bell peppers and spinach or chopped broccoli and top with another tortilla. Cook until the cheese melts and the tortilla is golden brown on both sides. Cut into wedges.
9) Pasta salad
Add some feta cheese with chicken, cucumbers and cherry tomatoes to your child’s favourite pasta shape. Drizzle a little greek dressing on top and you have a flavourful combination!
10) Meatballs
Cook meatballs made from ground beef, or try chicken or turkey. Include some shredded carrots and zucchini into the mixture. Coat in buffalo or BBQ sauce and serve with carrot and celery sticks with ranch dip.
These recipes are not only easy to prepare but also versatile, allowing for substitutions based on dietary preferences and seasonal ingredients. They adhere to the balanced meal formula, ensuring a nutritious and satisfying lunch.
Looking for More?
If you’re looking for easy to follow tips to manage your grocery shopping and get organized for the school year – consider our 3 step approach! Of course, our tips are general and applicable to families without children as well. Our goal is to inspire you to develop a system for creating nourishing meals that align with your nutrition goals and give your immune system the support it needs. Join us as we explore the art of shopping and stocking up and uncover 12 money-saving strategies to make the most of your food budget!
Family Nutrition 101
If you’d like to enhance your nutrition knowledge and understanding of how to apply it in your daily life with your family, our course will help you master time and money-saving meal planning and prepping best practices, from detailed grocery shopping to building healthy, balanced plates. Get your family united on healthy eating by following (and personalizing) our proven approaches!
Do you have questions about children’s nutrition?
At NutriProCan we work with many families and children who are overcoming picky eating, allergies and more. A mother herself, Nesrine is dedicated to helping other parents learn the best approaches to nourishing their children at a pace that works for them. She’s happy to help you plan a well-balanced diet for your whole family while taking into account the specific barriers to change that you may be facing.
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