©Kim Beauchamp
So the kiddos have been back in school for barely two weeks, now, and they’re already returning home with half of their lunch still in the box and complaining that they “never get anything good to eat.”
I have to believe that I’m not the only one whose children are going through the school lunch doldrums at this early date. And I’m also probably not the only one who feels sick to my stomach over the amount of food wasted at the hand of my children. More than anything, I lament the fact that the good food that I intended for them to eat is now in the chickens’ gizzards in the back yard. At least we’ll have nutrient-dense eggs.
One thing I’ve had to come to grips with is the fact that I don’t have ultimate control over what goes into my children’s mouths. That’s huge for me, by the way. As my little one always reminds me, “It’s not your body, Mom, and you don’t always get to decide what I eat.”
She’s right, to some degree. I have been gifted with the responsibility of caring for her and her sister, though, so I guess it’s up to me to get more creative.
The big 5
I had to decide which foods I think are most important for my children to be eating more of during the day, and to adapt my lunch plan around those things.
I know that my kids are already getting tons of great stuff like apples, grapes, carrots, cucumbers, green beans, and all kinds of berries. The big 5 is about those healthful foods that they don’t see enough of.
These are going to be different for every child, but I’m willing to bet that most parents struggle with getting enough fruits and vegetables, and maybe some healthy proteins, into their children.
These 5 top my list for the foods that my kids could stand to see more of:
Cruciferous vegetables (like broccoli, cauliflower, kale, and cabbage): My kids adore pan-roasted broccoli and cauliflower, but it loses its appeal as leftovers. The best way I’ve found to get in a serious amount of these nutrient-packed veggies is in my macaroni and cheese.
Beans: Black and red beans are the best (in terms of antioxidant capacity) and we do eat a lot of them, but there’s always room for more of these nutrition powerhouses. Beans are super easy to add to lunches. Try black beans and cheese sprinkled with a little garlic powder and wrapped in a whole wheat tortilla. Melt the cheese ahead of time to keep the beans from falling out. Pack a bean-based chili, or add some beans to your kids’ favorite soup for a hot and hearty lunch.
Nuts: If your child can eat them and there are no allergies in the class, you can’t beat nuts for their nutritious fats, fiber, and vitamin and mineral content. They’re also a terrific source of protein. The fats in nuts help keep kids feeling fuller for longer and boost concentration and mood, and the protein keeps them running strong all day. Nut and seed butters of any sort can sub for peanut butter (which isn’t really a nut at all). Experiment with sesame or sunflower seed butter, and walnut, almond, and cashew butter.
Leafy greens: As much as I disagree with the idea of hiding healthful foods from kids, I also think there are places that leafy greens can hang out without drawing undue attention. Spinach is supremely easy to mix in to other foods. It has very little taste and when it’s blended it retains none of it’s original texture. Mix chopped spinach into meatballs and serve hot in a thermos with red sauce and pasta or by themselves. Add several tablespoons of pureed spinach to baked goods like banana or zucchini bread for a greener treat.
Fish: One way I’ve found to boost my kids’ fish quotient is with a seafood chowder. Make sure to include only those fish considered safe for children, like wild salmon, sole, clams, shrimp, scallops, catfish, freshwater trout, flounder, and Arctic char. Avoid giving children tilefish, king mackerel, swordfish, shark, marlin, bigeye and ahi tuna, and orange roughy. Lower fat fish nuggets are also simple to send along to school, still warm in a pre-heated thermos. Fish is a terrific source of lean protein and health-promoting fats. The fatty acids found in fish (EPA and DHA) help ensure proper brain, eye, and nervous system development and may ward off depression. Eating fish may also help fight allergies and play a role in preventing ADHD.
What are your kids’ big 5?
Think outside the box
Besides carrot sticks and ants-on-a-log, there are plenty of other ways to stock your kids’ lunches with healthful foods. Here are just a few:
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©Kim Beauchamp
A taste of the sea: Seaweed is a delicious, nutritious snack that’s easy to pack in school lunches. Try it wrapped around their favorite sushi or as a crunchy toasted treat. Seaweed boasts a slew of health benefits, including anti-inflammatory and anti-viral properties. Great for the coming cold and flu season!
- Salsa is a vegetable: Some kids like the chip, while others are in it for the dip. Send them to school with a container of fresh salsa or hummus with some chips, crackers, or veggies to go along. Experiment with different salad dressings to help keep the crudites out of the compost. Our favorite: balsamic honey vinaigrette.
- Pop this: Edamame make a great protein- and nutrient-rich accompaniment to the main meal. Put a pinch of salt in a separate container so they can sprinkle it on themselves.
- Mix it up: Soups and stews are one of the best ways to pack in the veggies. If your little learner tends to avoid chunks of the healthy stuff, throw it all in the blender. The soup will be less likely to leak from their thermos this way, too.
Treat time
Here’s where I have to strike the balance between feeling like I’m caving to the pressure and knowing that the overall health of my children is what I’m going for.
I’ve decided to allow my children an occasional treat in their lunches, and here’s why.
- I don’t want them to feel deprived. Having a personal history of borderline disordered eating patterns, I want my children to feel comfortable with their food choices. Healthful eating shouldn’t be about avoiding the forbidden fruit (or candy bar, as it were).
- I want them to feel a part of something. Please don’t mistake this for a weakness on my part, though it may very well be. My children attend a Waldorf school, and part of the thinking there is that we are all in community together. So while some children have certain dietary restrictions, there is a very real effort made to include everyone in all the goings on, even (or perhaps, especially) when it comes to food. On birthdays, treats should be able to be eaten by everyone in the class. Likewise, if several or most of the other children get an every-once-in-a-while treat in their lunchbox, I think it’s O.K. if my child does, too.
For healthier treats, consider:
A healthy lunchbox looks like this
Here are a couple sample lunchbox plans
Nitrite-free ham and pineapple chunk roll-ups; organic yogurt with slivered almonds (in a separate container for adding at meal time); and cucumber slices with miso dipping sauce.
Marinated firm tofu with steamed broccoli and rice (in a thermos for keeping warm); mango chunks and raspberries; and whole grain crackers with almond or sunflower butter.
Other tips
Remember, growing children need good nutrition, not just calories. When planning your child’s lunch, think about what each food has to offer them. White flour, refined sugar, and many added fats have no nutritional value. Make their calories count by including:
- a variety of brightly colored fruits and vegetables,
- healthful protein from legumes, organically raised meats and poultry, fish, dairy, eggs, and nuts (if allowed),
- whole grains,
- and good-for-you fats, like those found in avocados and olive oil.
As with younger children, keep on trying to introduce new foods to your school age child. Don’t assume that your child won’t eat something just because they haven’t in the past. You never know when a friend’s interest in your child’s lunch might finally pique their own enthusiasm. I’ve also found that lots of what doesn’t get eaten at lunch time then becomes a snack for the way home. When they’re hungry enough…
Eat Happy!
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Finally, the USDA has come up with an icon that captures the essence of eating well in a simple picture that actually makes sense. MyPlate is here to replace the confusing food pyramids of the past with a colorful depiction of what we should be eating.
