Providing a variety of meal options each day including a wide range of colors and flavors can help to increase your child's acceptance of packed lunches and benefit her overall health. At the grocery store, let your child have some input to help ensure that she eats what you pack them. When making lunches, it is important to consider food safety. For foods such as tuna salad, yogurt or milk, remember to pack your child's lunch with an ice pack to help keep these foods at a safe temperature.
Main Dish
Traditionally, sandwiches were the go-to item for school lunches. They are a fast, easy and convenient way to fill up your kid's belly while packing in some important nutrients. The only problem with sandwiches is that kids can get bored with them quickly. Unless your child specifically requests the same sandwich every day, try to be more creative with the main course of his lunch. Use different types of whole grain breads, such as whole wheat, wheat berry, bagels and pitas, to add subtle flavor variations. Wraps can be a fun alternative to sandwiches. Grate vegetables and add them to tuna or chicken salad to add color, texture and flavor. You may even consider packing each sandwich component seperately to allow your child to build his own sandwich. Children are more likely to eat something that they have created on their own. Always use lean meats, low-fat dairy products and vegetables whenever possible.
Sides
Quick and generally mess-free side items include pita chips, popcorn, pretzels, mini rice cakes and whole grain crackers. These can all be low in fat and rich in whole grains, which your child needs for healthy digestion. Other nutritious side items include carrot sticks, celery sticks or raw green beans with a low-fat vegetable dip. Pasta salad is another refreshing snack that can allow you to mix in cubed cheese, cherry tomatoes, cucumbers, onions and peppers. Foods that are colorful contain more nutrients and may encourage your child to try new things.
Desserts
Like most adults, children often look forward to a sweet treat at the end of a meal. It is important to provide your child with nutritious desserts that are naturally sweet and contain few added sugars. Foods high in added sugars can quickly contribute to excess calorie intake and unhealthy weight gain. They are also generally lower in important vitamins and minerals necessary for healthy growth and development. Fruit is always a convenient and healthy dessert option. To avoid boredom, try slicing fruits into different shapes. Provide different dipping sauces such as low-fat yogurt or low-fat caramel. Other nutritious desserts include fruits snacks made from fruit juice, fruit leather, low-fat yogurt, granola bars, low-fat pudding packs and trail mix made with dried fruits, yogurt covered raisins, unsalted nuts and chocolate chips.
Beverages
Water keeps children's bodies hydrated and healthy. Adequate hydration helps your child to stay focused and alert. If your child refuses to drink water, try preparing sugar-free drink mixes, such as sugar-free Koolaid or Crystal Light, to add flavor without adding extra calories. Other nutritious beverage options include milk and fruit juice made with 100 percent juice. Avoid sodas, fruit drinks and sports drinks, which contain added sugars.
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