Variety spices up school lunch

With school in full swing and the novelty of school bus rides rapidly wearing off, consider making some changes in your child’s school lunch. Even avid fans of peanut butter and jelly can’t handle it all week without a fading grin. School lunches don’t have to be boring to be nutritious, and they don’t have to include fat-filled junk food to be tasty and simple.

One great way to simplify school lunches is to make them in bulk. Make peanut butter and jelly sandwiches by the loaf and do the same for ham and cheese, turkey and Swiss, or any sort of sandwich your children like. Mix and match them throughout the week by keeping them in the refrigerator or freezer. Do the same with vegetables, kept in individual baggies—ready for tossing into a bag as they rush out the door. Have insulated bags to keep cool things cool and warm things warm to add further variety to lunchtime meals.

Ideally, lunch should include two servings of fruit and/or vegetables; one serving of low-fat milk, yogurt, or cheese; one or two servings of grain; and a serving of meat or protein. Top off the lunch with a dessert or comfort snack as desired.

Sandwiches make great school lunches because they often contain more than one of the food pyramid parts in one neat, finger-food, package. Changing from white to whole wheat, pita pockets, or even bagels, changes the character of even the simplest sandwich and will keep children interested if they are the adventurous type. But don’t be frustrated if your children want the same meal day after day. They might just want a constant source of predictability during a time of change.

The trick is to make lunch—and its preparation—more than just a chore. Talk to your children about their likes and dislikes as well as the benefits of nutrition. Making a nutritious lunch—no matter how flavorful—is still a waste if the children don’t eat it because they don’t like your brand of cheese. Be realistic and pick your battles.

A good breakfast can be followed by a light lunch, especially if a solid dinner is in the works. Don’t think of the meals individually but as parts of a daily eating program. Consider allowing your children to be the primary decision makers for their lunches since you make the choices for the other two meals. Keep the option of veto power over their lunches, however, but strive to let them make their own choices. Children are more likely to eat what is in their lunch if they helped plan and prepare it.