Healthy, creative school meals improve physical, academic performance
By Roxanne Davis
Special to The Island News
Your child is heading back to school, and you, like many parents, are likely looking for new ideas to avoid a lunchtime rut. Cafeteria lunches offer convenience and nutrition, but they aren’t always popular with choosy children or kids with food allergies or restrictions. Rest assured, with a little planning and creativity, you can figure out a game plan for lunch.
When packing lunch for children, it is important to have a variety of different foods to meet their nutrient needs for learning, while also appealing to their taste preferences. Combining fruits, vegetables, whole grains and proteins with meals helps achieve a nutrient-dense meal.
Well balanced meals play a critical role in children’s health and school performance. If children skip protein and fiber at mealtimes, their energy for learning and movement is likely to be used up quickly, making it more difficult to perform well academically and physically during the day.
Research has found that eating healthier lunches may improve academic performance — which makes sense, considering that around 20% of daily calories are used to fuel cognitive activities. Healthy meals can also boost mental health and provide stamina for sports and other after-school activities.
Make healthy look good
Most of us eat with our eyes first, and kids are no exception. Getting creative with your presentation can make meals as visually appealing as they are healthy.
Creativity doesn’t have to require a lot of extra effort. For example, you can:
- Create fruit kabobs by putting berries and melon on toothpicks.
- Make meals holiday-focused, such as serving only green food items on St. Patrick’s Day.
- Plan daily themes, such as Mexican Monday with build-your-own taco salads or Wacky Wednesday with banana “hot dogs” and peanut butter “mustard.”
- Use cookie cutters, such as stars, to cut fruits, vegetables and sandwiches into fun shapes.
Finally, pack it all up in a fun lunch box featuring your child’s favorite characters. Or use a bento box with sections sized for kid-friendly, eye-catching portions. Be sure to include hand sanitizer or wipes if your child isn’t great at handwashing.
Healthy lunch box essentials
Your child’s lunch should have a variety of foods to ensure a balanced meal. Include a mix of:
- Dairy products. Choose low-fat or fat-free cheese, yogurt or milk.
- Fruits. Apple slices, bananas, berries, grapes, melons and orange wedges are all great bite-sized options.
- Lean protein sources. You can serve chicken, hard-boiled eggs, tuna and low-fat deli meat, such as turkey. Vegetarian options, such as beans, hummus and peanut butter, also count.
- Vegetables. Raw veggies, including broccoli, baby carrots, zucchini and cherry tomatoes, add color and nutrients to any lunchbox.
- Whole grains. Use whole-grain bread or tortillas for sandwiches or wraps. Older kids may enjoy grain bowls made with brown rice, farro and quinoa.
You can combine more than one food group into meal planning — think pasta salad with veggies and chicken or peanut butter-banana sandwiches. Getting your kids involved with grocery shopping and meal planning can also make healthy lunches more exciting.
It can be frustrating for a parent when they pack a healthy lunch for their child, and it goes uneaten. Getting kids involved in planning and packing their lunches increases the chances of them actually eating it.
More back-to-school health tips
In addition to nutritious lunches, there are other things you can do as the school year starts to help ensure a healthy semester for your kids.
To start:
- Don’t let screen time get in the way of healthy habits and good-quality sleep.
- Schedule device-free family time every day and ensure your child gets the recommended 60 minutes of daily physical activity.
- Keep devices out of their bedrooms and make powering down at least an hour before bedtime part of a consistent bedtime routine.
Encouraging healthy habits — and healthy meals — for the whole family is a proven way to improve your household’s overall health. When parents are on board, kids are more likely to be, too.
Roxanne Davis, MPH, RD, LD, CNSC, is a certified nutrition support clinician with Beaufort Memorial who works with patients in the “Healthy Weight” program.
