Here at Nutritional Guidance, we work hard for our clients. Helping each and every person that walks through our door meet their nutrition needs, answering questions, and providing education and information. We don't simply provide a meal plan, or an "eat this" guide, but rather we work together, with both individuals and families, to make sure that they are able to meet their goals and be successful.
As the school year kicks into full gear, we are here to answer your questions about how to provide a diet that meets our four main criteria: balance, adequacy, variety and moderation. Believe it or not, there are ways to get each of these things into the lunchbox and out the door every morning before the bus arrives.
In the coming weeks, we'll be sneaking a peek into the lunch boxes here at Nutritional Guidance, and sharing what we find.
In the meantime, here are a few tips about putting that lunch together -- not only for kids going back to school, but for those long days at the office where you'll be bringing lunch in with you, or just for packing a picnic for a day at the beach.
- Where are you going? Is there a refrigerator where you can keep you lunch chilled? Are you going to have access to a microwave? Remember, not having a fridge doesn't mean you can't bring chilled foods! Freezer packs can be picked up at the grocery store -- many for less than a dollar. An insulated lunch box will go a long way in helping keep your food chilled -- and safe -- until lunchtime. We'll be checking with both hot and cold meal options to help you and your loved ones meet your needs at the office and at the school cafeteria.
- What do you like? Especially for younger children, lunch may not be the time to introduce a new food or to attempt one of the 35 trials it takes for acceptance of a new (or oft-rejected) food. Instead, pick from foods that you know will go over well in the lunch box. Carrot sticks, fruit and other finger foods can be a great way to pack in fiber, vitamins and minerals at lunchtime. Get creative!
- Pack it together! Having your child help pick out foods for the lunch is a great way to get them involved. Sit together and make a grocery list -- providing options such as banana, apple or berries, can help your child take a bit of responsibility for the contents of the lunchbox, as well as help them learn what makes up a great meal. Children are also more likely to eat and enjoy foods that they helped prepare!
- No cleanup required! Remember, even with a 30 minute lunch break, often times on 15-20 minutes of that can really be used for the meal. Keep it simple and neat! Spaghetti and meatballs can be a part of a great meal, but it can be hard to eat (and keep clean!) at the lunch table, especially if this is a meal for a younger child. Complicated wrappers are to be avoided, and cutting up fruit or veggies in advance can help maximize the time that can be spent eating and enjoying the meal.
What challenges do you face packing meals each night?
We'll be checking in with our dietitians in the coming weeks to get some great ideas for planning, prepping and packing those lunches, so stay tuned!
- Les, MS RD LD
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