Know What’s Healthy

The first step is taking a look at what’s “really food” versus what’s “barely food.” Lunch boxes are prone to convenience and often the foods within them tend to be highly processed, low-nutrition options. Finding foods that are closer to nature means more natural goodness for your little ones.

How can you upgrade your kid’s lunch? Here are a few suggestions.

Add more whole grains. Most whole grains are energy- and fiber-rich and will help to keep your child satisfied longer. Try serving a sandwich on 100 percent whole-grain bread or choose whole-grain tortillas, bagels, and pita pockets. Look for whole grains near the beginning of the ingredient statement. Also keep an eye on the fiber content; strive for three grams of fiber or more per serving. When adding snacks, pack all-natural, minimally processed ones like whole-grain granola bars or crackers, or fiber-rich cereals for positive nutrition.

Make fruits and vegetables fun. It can be tricky to get kids to eat a variety of fruits and vegetables, but these foods provide many of the nutrients needed for development. A rainbow of fresh fruits and vegetables make the best option, so try a colorful “fruit-kabob” or veggie dips to make it fun. Peanut or almond butter are familiar dipping options that also contain protein, or a small side of hummus can give your child some extra protein, fiber, iron, and vitamin C. If fresh fruit is not available, try applesauce, dried fruit, or a fruit snack such as leathers or rolls. Look for all-natural or organic fruit snacks that contain only naturally occurring sugars.

Build on calcium. According to the U.S. Surgeon General’s report, children are getting half the vitamin D and calcium they need in order to achieve peak bone mass. Vitamin D is important because it regulates calcium levels in the blood. Naturally, it is found in many types of fish, but a number of dairy products are also fortified with vitamin D. Organic milk is a great option, and for variety or for allergy sufferers, have your kids try a nondairy alternative such as chocolate soy milk, vanilla almond milk, or calcium-fortified orange juice. Good sources of calcium also include organic string cheese, soy yogurt, or cottage cheese.

Pack in lean protein. When making a sandwich, skip the lunch meat; leftovers from last night’s chicken, turkey, or ham will work great. If your child likes fish, try mixing a can of tuna with low-fat mayonnaise or opting for salmon, which is rich in omega-3 fatty acids. (Don’t forget to include a reusable ice pack to keep it cold and fresh.) Beans, nuts, seeds, and soy-based lunch meat are great options, too. To sneak some extra protein in the sandwich, blend silken tofu with a little mayo for a healthy twist on a traditional spread.

Keep It Fun

Here comes the tough part: ensuring the food gets eaten.

Get creative. Healthy foods don’t have to be boring or taste bland. Matching a whole-grain tortilla with some melted cheddar and a side of tomato salsa makes a yummy cheese quesadilla that kids will enjoy (even if it’s not hot). Toss in some chopped raw veggies for added nutrition.

Ask them to help. Take your kids with you to the grocery store and expose them to a variety of healthy foods. Let them tell you what they like or are open to trying. When you get to the fruit and vegetable aisle, certain grocery stores and markets may let you sample the product there, so go ahead and ask. At home, have little ones help you make lunch. Getting involved will make it more personal and fun and also builds their kitchen skills.

Make Sunday a taste-test day. If you are trying something new, have your children sample this week’s menu ahead of time. That way, there are no surprises, and your aspiring chef may even offer suggestions for improvement.

Sarah Ceccarelli is senior brand manager and nutritionist for Kashi Company, a pioneering natural food company based in La Jolla, California, that is dedicated to providing great-tasting, healthy, and innovative foods that enable people to achieve optimal health and wellness.