Ask the Expert: School Lunch

Ask The Expert

“How do I pack a school lunch for a picky eater?”

As a parent, you want to make sure that your child takes a lunch to school that is nutritious and not full of empty calories.  Providing healthful options to picky eater can be done.  Here are some tips for packing a tasty meal your child will enjoy and not try to trade!

• Get your child involved in packing his/her lunch.  Involving your child will allow them to pick the foods they will be more likely to eat.   Keep foods that are quick and nutritious, like boxed raisins, fruit cups and low-fat pudding cups, available at home.  Most lunches can be prepared the night before to save time in the morning before school. 

• Make it entertaining.  Use colorful containers that keep food cold and safe from bacteria.  Include foods that offer a variety of texture, flavor, and color.  Use cookie cutters to cut our sandwiches into fun shapes.  Use different types of breads for sandwiches-raisin bread, pita bread, English muffins, and whole grain tortillas make a great substitution to regular bread!  

• Dunk It!  Pack raw vegetables or fruit with a dip!  Raw vegetables are great dunked in salsa, hummus, or low-fat ranch.  Fruits are tasty dipped in yogurt!

• Toss It!  Pasta salad is a good way to introduce new flavors.  Adding cheese cubes, vegetables, and beans can make it a complete meal.  

• Be patient and don’t nag.  It can take up to ten exposures to a new food before kids will try a new food (and hopefully like it!).

• Be a good role model.  If your child sees you eating spinach your child will be more likely to try it too!  

Ham & Cheese Roll Up

8-inch whole wheat flour tortilla

1 to 2 Tbsp. light cream cheese (plain or flavored)

½ small carrot, shredded

2 Tbsp. reduced-fat cheddar cheese, shredded

1 ounce thinly sliced deli ham

Fresh spinach or leaf lettuce

Spread the cream cheese evenly over the tortilla.  Layer tortilla with carrots, cheese, spinach and ham.  Roll up tightly and slice in half.  The roll up can be served with a dipping sauce such as barbeque or honey mustard.  Nutrition Facts: calories 210, total fat 8g, carbohydrates 23g, fiber 3g, protein 15g, 150%DV vitamin A

Mandy L. Puckett, M.A., R.D., C.D., is a dietitian at Ball Memorial Hospital, for more information send an email to info@chsmail.org or log on to www.accesschs.org.