Back to school can be challenging enough without having to think about making healthy school lunches that your kids will actually eat. Packing kids lunches is not always an easy task. As parents it can be challenging figuring out what to put in there that won’t come back at the end of the day half eaten and you’re wondering what your child had for lunch that day.
There are many ideas on recipes and creative things to put in kid’s lunches that will entice the kids to eat a healthy well balanced lunch but what I have learned is it is not all the fancy recipes and creativity that does the trick, though that certainly may help, it is knowing what your kids like and putting those items into their lunches that is the key. Or one of. In order to make a healthy school lunch that your kids will actually eat I have discovered the following tips that will create success.
Tips for Making Healthy School Lunches
1.Put in foods that you know your kids like – this is not the time to try out this new healthy food recipes. If kids don’t know what it is they will likely not touch it or tentatively take a bite and skip it. The best time to try a new food or recipe is at home, where you can offer a supportive and happy environment. If you discover that they like it, then you can pop it in their lunch.
2. Get the kids to help – depending on the age of the child they can help or do it all on their own. Research shows that when kids participate in creating their own meals that they are more likely to eat it.
3. Offer them choice – this can be a win win situation. You as the parent can choose two healthy options and ask them which one they would like, ie the tuna sandwich or the ham. The child feels empowered because they got to choose what they wanted and you are happy because they have made a healthy choice that you are happy with.
4. Have variety – put in a variety of healthy items into your child’s lunch but in smaller portions. This way they have lots to choose from and enjoy and food is not wasted. My daughter often has a sandwich in her lunch but usually eats her spinach dip, apple, muffin and a bit of her sandwich. She is happy and is full and I know that she has gotten a variety of nutrients into her growing body. It’s ok that she did not eat all of her sandwich as she saves it for the next day. The point is if I had only put in the sandwich and apple then she would have likely still been hungry and not had enough energy for her afternoon. There is also value in having variety from day to day or week to week. Change it up! as no one really likes the same thing day after day after day.
5. Add in a healthy sweet treat – who doesn’t love a little sweet treat in their lunch? The kids will love it and see it as a bonus. There are lots of recipes out there for healthy sweet treats that you can feel good about putting into your kids lunch. Ones that are delicious and rich in nutrients so even if they eat that first you know that they are still getting good healthy stuff.
6. Make lunches fun and interesting – adding a little creativity to your kids lunches can not only make it more enticing to eat but can make it fun for you as well. There are many quick easy things that you can do like making faces out of their vegetables, cutting cheese out in shapes, make two tone sandwiches, etc.
7. Make lunch the night before – this takes so much pressure off you and makes mornings smoother and easier, with one less thing to do before you head out the door. If you make it the night before (I do everything except the sandwiches as I like them fresh), then you have time to put things in that are healthy and have the kids participate without everyone having to feel rushed and just tossing in whatever so the kids have at least something for lunch. When you’re not rushed you make better clearer decisions and it enables you to do any extra prep if you need to.
8. Lastly, talk to your kids about their lunches. Ask them what they would like in them, offering a variety of choices that you are happy with. Ask them each day what they ate and enjoyed, what they didn’t like. Did they have enough in their lunch? Having a dialogue about their lunch not only gives you an idea of what they need and like (yes kids tastes can change often) but also helps you create healthy lunches that they will eat. One thing that is very important is to make sure that you do not reprimand your kids for not eating something or become upset, this will have the opposite effect of what you want, to get them to eat. Instead, ask them why they did not eat it – it may be as simple as they were full – or if they didn’t like it – ask them what they would like instead – again offering them choices. For example, if they didn’t eat their apple and tell you they’re tired of apples, offer them a couple other fruits that you would be happy with.
The two most important things that will help you create healthy school lunches for your kids are putting in what they like and getting them to participate. It can also be a great opportunity to spend time with your kids in the busy day doing something you have to do anyway. And guess what? If they help that means you have a little more time for yourself in the evening because lunch is already done.
Favorite Healthy Lunch Recipes
That being said it’s always nice to have a pool of recipes to pull from to create variety in your lunches. Here is a list of some of our favorite healthy lunch recipes for you to try (and remember if it’s new to you, try it at home on a weekend first before popping it into your kid’s lunch).
Veggies & Dip
- Caramel Dip
- Dilly Dip
- Peppery Dip
- Carrot Dip
- Spinach Dip
- Broccoli feta salad
- Cobb salad
Healthy Sweet Treats
- Raw Chocolate Pudding
- Chocolate Macaroons
- Banana Candy
- Energy Bites
- Almond Butter Rice Crispy Treats
- Healthy Truffles
Do you have a favorite healthy lunch recipe? Share in the comments below.