Healthy school lunches

Thoughts on the importance of a healthy school lunch from Lynn Guiser, MS, RD, CDN.

Having a healthy lunch at school is an important part of every child’s day. Skipping lunch can lead to thinking about food instead of classwork and eating too much when arriving home from school. Eating lunch at school helps give steady energy for the rest of the afternoon and helps your child to get the nutrients they need to grow.

Lunches offered at school may not be your child’s favorite, and they may not be eating them. Since lunch is an important part of the day, look over the menu with your child to see which days they are okay with eating the lunch provided at school.

Did you know?

Most school lunch menus are designed by a registered dietitian in New York State and must contain several different food groups. They also have regulations on things like salt in some cases.

General nutritional guidance.

If your child decides not to choose the school lunch, it is still important to make sure that you are helping your child to reach their nutrition needs. A great school lunch follows a simple formula: include a protein source, whole grains, fruits and vegetables, and a small treat or dip – a smaller amount for children and larger amount for teens.

To help get your older child to eat more fruits and vegetables, give them a choice for their lunch: “You can have an orange or a banana with your lunch tomorrow. Which would you prefer?.” This gives them the choice rather than them being told what to eat. Kids are more likely to eat something when they choose it.

To increase excitement around your child eating fruit, you can use cookie cutters in the shape of dinosaurs or stars.

Lunchbox ideas:

• Turkey cheese roll served with goldfish crackers, green pepper slices, and fruit
• Hummus and veggie wrap, dried fruit, crackers, hard boiled eggs
• Ham and cheese mini bagel, banana, a cup of Greek yogurt, sugar snap peas
• Greek yogurt, granola, peppers, baby tomatoes, grapes, mini muffin
• Chicken Caesar pasta salad, granola bar, strawberries

Chicken Caesar pasta salad recipe:

Short cooked pasta, cooked chicken, grated parmesan cheese, avocado, grape tomatoes, Caesar dressing, romaine lettuce, and croutons. You can also add avocado or swap in other fresh vegetables that you have available.

Final tip:

If your child is interested, allow them to help with creating recipes! This gets them more willing to taste new foods.