As the new school year approaches, parents are considering what to pack in their children's lunches to ensure they receive a nutritious meal. Lisa Froechtenigt, a registered dietitian at Baylor College of Medicine, offers guidance on what food groups to include and how to handle picky eaters.
"It’s important to have a variety of nutrients for kids. They’re at a stage where they are still growing and where vital nutrients like calcium and vitamin D play a big role,” said Froechtenigt.
Froechtenigt recommends including all five food groups—protein, vegetables, fruits, dairy, and grains—in lunch boxes. While it is acceptable to include dessert or a sweet treat, she advises limiting the quantity.
Suggestions for healthy lunch options include sliced meat or meat pinwheels.
For children who are selective about food, Froechtenigt suggests introducing new foods at home early and preparing them in different ways. For example, vegetables such as broccoli or cauliflower can be mashed with potatoes and made into tater tots.
“When we first see foods that we haven’t seen before, we’re probably not going to love them right away,” said Froechtenigt. “Have your kids get acquainted with the food because they can be sensitive to a food’s taste and texture.”
In addition to water for hydration throughout the day, whole milk can be included in meals. For children with allergies, soy milk serves as an alternative protein source.
“One juice box isn’t bad to have. You can always water down juice if you think it is too sugary,” said Froechtenigt.
Froechtenigt also addresses concerns some parents may have about whether their child is eating enough during lunchtime at school. She notes that most children are intuitive eaters who will communicate when they are hungry or full.
“They will tell you when they are hungry and when they are full,” she said.
If parents notice significant changes in their child's health or have questions about nutrition, Froechtenigt recommends consulting with a dietitian or pediatrician.
