Experts predict that nearly half of all U.S. children will be obese in the next few years. It’s no wonder when you consider what they’re eating. Pizza, soda and baked goods are the top three sources of calories for most American children, reports the Journal of the American Dietetic Association. That means 40 percent of their daily calories are from fat and sugar.
Packing your child’s lunch is one way to give your child the tools they need to stay nutritionally-conscious in the future. Numerous studies have shown that cultivating healthy childhood eating habits results in healthier food choices later in life.
Making a smart packed lunch gives you the opportunity to offer your child less processed, more nutritionally-dense foods that will serve their health now and for years to come. Of course, the benefits of a packed lunch only apply if you make the right food choices.
Amp up the nutritional benefits for your kids with these better-for-them substitutions:
Instead of PB&J Sandwich
Pack: Whole-wheat pita and hummus
Why: This swap contains significantly more fiber, keeping your child full longer. It also contains less sugar, keeping their glycemic index level throughout the day. A stable glycemic index will help them perform at their best mentally and physically throughout the day.
Instead of Soda or Fruit Juice
Pack: Low-fat chocolate milk
Why: This swap keeps the sweet factor and packs a tasty punch, but with the added benefit of calcium. Calcium is important for everyone, but especially for children and teens who are in the process of building strong bones.
Instead of Chips
Pack: Pretzels or popcorn
Why: This swap offers the same crunch that your kids crave, but with less fat. If you choose to go with popcorn, be weary of purchasing kernels that are pre-seasoned. Excessive amounts of butter and other toppings could pile on the fat and calories.
Instead of Fruit Cups
Pack: Fresh fruit
Why: Though fruit cups are a lower calorie packed lunch pick, they have significantly more sugars than fresh fruit. Fresh fruit also offers more volume than the processed fruit cups, making it more satisfying. This should help keep your child fuller longer during the school day.
Instead of “Dunkable” Cookies or Crackers
Pack: Carrot sticks and guacamole
Why: According to the Centers for Disease Control and Prevention, 9 out 10 children don’t eat the recommended amount of vegetables. In fact, other surveys have shown that many young children go days without eating them. Want an easy way to fit a serving into your kid’s day? Swap out the processed “dunkable” snacks for carrot sticks and guacamole, which provide the same satisfying crunch with the added benefit of antioxidants and precious nutrients like beta-carotene, iron, fiber and more.
Have a Picky Eater on Your Hands?
Nutritious foods aren’t always every child’s favorite things to eat. While it may feel nice to have your kids love the lunch you packed for them, it is better for their long term health and wellness to serve up more wholesome selections.
If you have a picky eater on your hands, consider making the lunch box experience more fun for them. Cut up fruits and cheese into easy bitables. Get creative and try to style your foods into the shape of animals, place on a kebab, and other unique presentation ideas.
Try to add variety whenever possible so they never get bored. This is especially important when you first start making healthy swaps, as it will allow your child to find healthy favorites.
Finding that your healthy food picks going uneaten? Don’t lose hope! Keep packing different healthy choices and see if they take. When you notice a healthy or previously-untouched item has been eaten, make sure to praise them.
