The ABCs of packing your child's lunchbox

September 24, 2008|By Janet K. Keeler, ST. PETERSBURG TIMES

The beginning of the school year is a good time to assess how your children eat in those hours they are away from home.

That's difficult to know because what happens in the cafeteria, usually stays in the cafeteria. (Unless there is a massive food fight that requires a trip to the principal's office. That you'll hear about.) Regardless, many parents dutifully pack lunches and cross their fingers hoping the apple gets eaten.

Here are some suggestions for a successful meal-in-a-box:

The right equipment: Character lunchboxes are cute for the young set but make sure they are insulated and have room for ice packs. (The lunchboxes of older students look like they would suffice in a coal mine. High school kids? Forget it.) Ice packs keep food and drinks cold and appetizing, and also safe. Invest in an insulated container to keep temperatures stable, for soup, chili, mac-n-cheese, anything hot. Look for small, reusable containers for dips and salads. This may cost more at the beginning of the year but will save over time because you won't be paying extra for packaging.

Know your child: Some kids love fruit; some do not. Others won't touch whole-wheat bread, some will. A child who orders salads at restaurants will eat one at lunch. Get them out of the sandwich-chips-cookie rut by turning to other favorite foods. A lot of us claim to have picky kids, but pediatric nutrition experts say a child may not bite on a new food until it has been offered 10 to 15 times. Don't give up on healthful or more interesting food because they refuse it once.

Be age appropriate: The kindergartner eats differently than the middle schooler than the high schooler. Adjust the menu and be aware of peer pressure. Also, consider the child's level of activity and schedule. Some children go directly from class to after-school activities, including strenuous sports practices. Pack extra food for when the final bell rings. An overly hungry child is likely to bite your head off on the 5 p.m. ride home, and that's a sure-fire way to end up in the drive-through lane.

Make them honest: If the lunchbox comes home empty, ask if everything was eaten. Don't be mad if the answer is no. Take that as a sign you need to try other foods. Are they afraid to tell the truth because you'll get angry or feel bad? Reassure your child that you're not upset but also remind her that if she doesn't tell the truth, she'll get the same lunch again because you thought she liked it. That should work.

Make lunch a priority: Fifteen minutes on the weekend is all you'll need to plan the week's lunches. Get the kids involved in planning, shopping and packing. At the store, teach them how to read labels. Unlike adults, children are often satisfied eating the same foods over and over. Wouldn't they eat pizza every night if you'd let them? You don't need to pack a different lunch every day of the year. About five or six combinations will do it. Add items through the year as your child tries new things. In September, he may hate hummus; by May, he can't get enough.

If all else fails, remember that PB&J, a box of raisins and an apple gets a passing grade for effort. And be realistic: Some meals will be more healthful than others.