Packing healthy school lunches can be challenging due to lack of time, your child’s food preferences and habitual patterns that often drive decision-making. For instance, you might be accustomed to purchasing chips in single-serving bags and tossing them into your lunchbox. After all, it gives your kids what they want and makes your morning routine a little easier because you don’t have to make any decisions or plan ahead. Keeping things simple is one of the keys to packing a healthier lunchbox or changing any behavior. For more strategies and advice, continue reading.
Three Tips for Lunch Sack Success
Get together. Since healthy habits begin at home, establish a solid foundation. Knowing that your other family members are all on the same page strengthens the collective effort. Social support is a major factor when it comes to implementing healthy behaviors. Make lunches for everyone in the family with the whole family. Create options.
Pick a few different healthy foods to replace the less nutritious ones (examples are below). Everybody likes to feel in control. With two choices, keep it simple. After establishing guidelines and boundaries, let everyone choose the option that best suits their preferences. Over the weekend, brainstorm ideas for meals for the upcoming week together. Ask the kids for their advice. Find out why they enjoy certain things. It will teach them about healthy eating and keep them more connected to the mission. Make a game out of it by including various colors with fruits and vegetables. Include foods from each category, such as grains, dairy, vegetables, fruits, and protein. Then, go shopping with your friends. Make it a habit, a routine, or a ritual. Make it your top priority. More sustainable is gradual change. Don’t completely revamp lunchtime at once if you want healthy habits to stick. Week by week, replace one item from the lunch box, and periodically evaluate. Slow, consistent change is more successful than abrupt menu alterations. Change the “healthy” portion of the lunch each week and establish a focus for the week. One week it can be the main item, another the snack and the week after, the beverage.
Lunchbox Swaps
Consider your cravings before switching out one food for another. Discuss the reasons why some foods are so enjoyable. The common sensations of creamy, crunchy, salty, sweet, and savory draw people to various foods. Finding an alternative that fits into the same sensation category can help satisfy the desire for that food.
Try almonds, carrots or celery instead of chips or pretzels. There is still some crunch, but the healthy nutrients are more abundant. Introduce flavored water instead of soda. Fresh fruit, mint, lime, or lemon juice can be added. On a sandwich, substitute avocado or hummus for mayonnaise. Use higher-quality foods to achieve the texture of being moist and creamy. Instead of ice cream or yogurt with artificial flavors, try some plain yogurt with honey, vanilla, and other flavors swirled in. Snack on grapes, apples, peaches, dried mango or other fruit instead of candy to satisfy the sweet tooth.
Instead of a candy bar, indulge in a piece of dark chocolate or nuts.
Reward Yourself
Health reasons aside, these food swaps can give your kids more energy and increase their focus throughout the school day. Celebrate with your family when you start making these changes to your daily routine. Find a common treat for the family to enjoy each week or month. A fun physical activity or a healthy cooking class, for instance, will keep the whole family fit after lunch.
