ing long stretches of the day.
Let your imagination soar! There are so many products available that are lunchbox friendly yet still healthy, such as tuna in single serving packets, puddings which are low-fat and do not require refrigeration, juice boxes, etc. Try cheese slices (real cheese, not cheese food products) with whole wheat crackers, baby carrots with a fat-free dip, cut-up raw veges, frozen grapes so they are cold and crispy when thawed or trail mix made from cereal, dried fruits and a teaspoon of round, chocolate candies. Some children love cereal, so a packaged individual serving of cereal with a carton of milk and a small banana might be perfect. Consider wraps and pockets as an alternative to sandwich bread.
Ask your child to help put his lunch together—you can make sure the meal is balanced but he can choose the actual foods; children are more inclined to eat meals they have prepared themselves, If time is a problem in the morning, make a regular weekend project of setting up five labeled food bags (Monday through Friday) that can be filled with non-perishable foods in advance. Attach a sticky note to the outside with a list of last minute additions and you’re set to go. The foods can be put into the lunch box and the bags recycled next week. If lunch is being purchased on one of the days, add the lunch money to the appropriate bag. (Note: check with your school regarding peanut butter or nuts before considering them as a lunch option. Schools with students having nut allergies may restrict peanut butter on the premises.)
Consider the size of your child. A full sandwich might be too large for a 6 year old; consider half a sandwich. Don’t rule out flavored milk—many children who refuse white milk will drink chocolate or vanilla milks. Cut up fruit may look wonderful in the morning but might discolour by the time lunch arrives; save it for an after-school snack. Children love lunchbox surprises: one chocolate kiss, a favourite cookie wrapped in waxed paper and tied with a ribbon, a little note of encouragement. Slip them into the lunch once a week—rotate your days—and get ready for an after-school hug. Keeping treats small and simple allows your child to enjoy an occasional sweet without feeling deprived.
After school snacks should be included in your child’s overall dietary plan and act as a bridge between school and dinner. Keep them light yet nutritionally dense. Small milkshakes, cheese cubes or fresh fruit will give them energy to last a few hours. Ask your child about the day’s lunch and find out if you need to make any changes in the future. Then, send them outside to play for an hour.
Our parenting advice is given as suggestions only. We recommend you also consult your healthcare provider, and urge you to contact them immediately if your question is urgent or about a medical condition.