Your elementary age child may list lunch as his favorite subject because it gives him time to spend with friends and allows him to play on the playground. Lunch is important for more reasons than play and socialization. A nutritious lunch will fuel your child for the rest of the school day. Ensuring that your child eats a healthy lunch, whether you pack it or purchase it at school, will increase his concentration abilities so he is able to learn more.
Step 1
Include a fruit or vegetable or combination of the two. Pack at least one serving of fresh produce because it supplies the fiber and vitamins your child needs to focus in the classroom. Add a sliced apple, peeled orange, banana or carrot, and celery sticks as healthy and kid-friendly options.
Step 2
Make your child's main course using whole grains. Prepare your child's lunch with whole grains to ensure that he gets enough fiber to keep him full for the afternoon of school. Use whole wheat bread to make a sandwich or use whole wheat noodles to make a nutritious pasta salad. Keep whole wheat tortillas and beans in mind as well because they also packed with fiber.
Step 3
Encourage your child to drink white milk. Including milk in your child's lunch will increase his intake of calcium, as well as protein, which will give him energy for learning. White milk has less sugar than chocolate or strawberry milk, but flavored milk is still better than not drinking milk. If your child is reluctant to drink white milk, allow him a flavored variety to ensure that his lunch includes these important nutrients.
Step 4
Teach your child how to choose a healthy lunch in the school cafeteria if you do not send him to school with a packed lunch. Show him how to choose plant-based foods because they are often lower in fat and calories than options of pizza and cheeseburgers. Encourage him to pass on high fat desserts in favor of fresh fruit.
Tips and Warnings
- If your child's school does not offer choices or does not have healthy lunch options, consider allowing your child to eat hot lunch only once a week. This gives him the opportunity to have a special lunch, but allows you to monitor what he eats the rest of the week. Use the same idea for dessert. Pack a special treat only once a week. Include your child in the lunch planning and preparing process. He is more likely to eat his lunch if he gets to help choose what goes in it.
- If your child has food allergies, speak with the school cafeteria to ensure the personnel take steps to protect your child's health when preparing lunch menu options.
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