Help Children Make Healthy Lunch Choices at School
Healthy lunches are important for everyone, but especially for kids.
Nutritious foods help ensure normal development, adequate energy levels and strong academic performance. They also help children's bodies better resist and fight common infections, such as the flu. Based on guidelines set by the Institute of Medicine, school cafeterias in the National School Lunch Program are required to make whole grains, fruits, vegetables and low-fat dairy products available, while limiting foods high in salt and fat. A bit of planning can help ensure that your child makes wise choices.
Model Healthy Habits at Home
The more routine healthy eating is at home, the more your child will make healthy lunch choices with ease. Lead by example and communicate about your choices. At dinner, have your child dish their plate while you serve up your own healthy plate. Share what you enjoy about the foods, such as the flavor and wellness perks. Mention that nutritious carbs, such as whole-grain bread and brown rice, for example, provide energy. Point out the prettiness of a plate colored by fruits and vegetables - and how awesome it is that the same foods help the body fight colds. Rather than labeling sweets as "bad" foods, teach moderation; as long as the majority of the foods consumed are nutritious, there's room for a treat every now and then.
Reward Nutritious Choices
Shiny stars and high grades motivate many kids to take their homework and studying seriously. Why not reward them similarly for choosing healthy lunch fare? Brian Wansink, PhD, author and director of the Cornell Food and Brand Lab, recommends giving kids weekly dietary report cards. Have your kids tally their intake of nutritious options, such as fruits, vegetables and whole grains, in a notebook. You can also simply ask them what they ate for lunch later. For each healthy food they consumed, add a point or sticker to a chart. Once they've attained a certain number, reward them with a fun activity, such as going bowling with friends.
Send Along Healthy Snacks
Healthy snacks help set the tone for nutritious choices the rest of the day. They can also function as lunch add-ons. Send apple slices or a banana with a mini tub of almond or peanut butter, for example, or string cheese and a bunch of grapes. Make baby carrots and snap peas more appealing by including a healthy Greek yogurt dip. For veggies on-the-go, fill a whole-grain pita pocket with hummus and veggies. If your child loves salty snacks, send air-popped popcorn - a whole grain - dusted with low-sodium seasoning, or a baggie of whole-grain crackers. If your child has a sweet tooth, send along low-fat pudding, which provides valuable amounts of protein and calcium.
Review the Menu
If your child's school provides a menu of the cafeteria's main meals in advance, go over it together. Have them identify healthy meals they're excited about. When the main option doesn't appeal, discuss alternate choices. Will they have the salad bar? If so, what will they choose? If they decide on a less nutritious option, such as pizza, explore ways to make it healthier. Cheese pizza and low-fat milk served with baby carrots from home, for example, is more nutritious than pepperoni pizza with soda and fries. Discussing lunch choices later each day can also help. Take turns sharing what you ate, highlighting the healthy foods you enjoyed most.
How do you encourage your kids to eat nutritious lunches at school?
Sources:National Eating Disorders Association: Tips for Kids on Eating Well and Feeling Good About Yourself
NYMetroParents: Help Your Kids Make Healthier Choices in the School Cafeteria
About the AuthorAugust McLaughlin is a health and sexuality writer and certified nutritionist in Los Angeles. Her work is featured in numerous magazines including "Healthy Aging," "CitySmart," "DAME" and IAmThatGirl. She holds specializations in eating disorders, healthy weight management and sports nutrition and loves connecting with readers and writers via her blog, Facebook and Twitter.
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