With the new school year starting this week, high on a parent’s long list of things to do is figuring out what to pack in your child’s lunch every day.
Lunchtime dishes and snacks should look interesting, taste good, and fill you up, but they can also serve as energy for your afternoon learning.
We provide parents, nutritionists, and parenting professionals with tried-and-tested recommendations and what to do when children make their own lunches to avoid bringing home half-eaten lunches. Ask if the child should be given only information and what to do if the child is half-eaten. .
Kadreya Al-Awadi: ‘Kids love variety and color’
Kadreya Al-Awadi is the founder and CEO of Bumblebee Foods, Inc., which provides healthy ready-made frozen meals for babies and toddlers.
Top tip: Kids love different types and colors, so parents can always cut fruits and vegetables into fun shapes to encourage them to eat more.
Top meal: A quick and easy meal that I love to make is a sushi sandwich. First roll the sliced bread, remove the edges, add the cheese, add the corn and broccoli and roll. Cut into small pieces and enjoy.
Introducing new foods: I prefer to introduce new foods as side dishes and leave them free for children to explore. Then, incorporate it into your diet and slowly build it up to become part of your daily nutrition.
Creative control: Giving children a say in their lunch is important to create a sense of independence and trust.
Don’t waste: Studies show that it can take up to 10 times for your child to accept certain foods, so while it can be frustrating, remember that it’s perfectly normal. If your child regularly leaves food behind, involve them in the cooking process as they will be more motivated to eat what they make, especially if they are free to add whatever toppings they like.
Lisa Sherrington-Boyd: “Bento is meant to fill you up and give you energy.”
A mother of three children based in the United Arab Emirates, she is the author of the parenting guide @Principal_Lisa on Instagram, offering daily tips and tricks on sleep, potty training and more.
Top tip: Please don’t send too many. I was once in a classroom with a little boy who just sat there staring at his lunch. When I asked him why he didn’t eat, he said he didn’t know where to start.
Classroom lunch hours can be fast-paced and noisy, and children can become overwhelmed. Early pregnancy can be bloating, so keep it simple at first and stick to what you trust and love.
Top meal: Adding veggies like carrots, zucchini, and sweet potatoes to homemade muffins is a great way to get some fiber. Alternative sugars such as jaggery can be used to add sweetness. Make a batch and freeze.
Creative control: This depends on your age. That might mean choosing sandwich fillings, pasta sauce choices, hot and cold food choices, and even the color of your bento box. These are all small elements that lead to the same destination, a reasonably edible lunch box.
Don’t waste: Personally, I think bento is something that fills your stomach and supplies energy. School is hard work, so providing the right food for the job is easy. Replace what doesn’t work and stick with what works. Mealtime at home allows you to explore and incorporate variety in breakfast and dinner.
Yasmine Carey: ‘The classic never changes’
A working mother of three, she has over 16,000 followers on Instagram, a platform she uses to raise awareness of neurodiversity and inclusion.
Top meal: I often make sandwiches, wraps, rice and pasta. Sides are typically a mix of fruit, muffins or homemade banana bread, vegetables such as chopped carrot sticks, yogurt, and potato chips.
Creative control: I am constantly learning what they like and what they don’t like by observing what is eaten and what is left. To be honest, it doesn’t make sense to pack a bento box with what you don’t eat because it makes you hungry and wastes food.
Introducing new foods: My kids favorite bento snacks include berries, yogurt and fruit rolls. Every day I mix and match to create a slightly different lunch, but the end result is the same classic.
Don’t waste: We happily take the normally ignored foods off the menu, and we do so often. Just like us adults, it’s okay for children to dislike certain foods.
Poppy Ho: ‘Gradually introduce new foods alongside familiar ones’
Nutritionist and public relations officer Poppy Ho puts simplicity at the heart of her bento ideas.
Top tip: When offering new dishes and snacks, make small changes.
Top meal: You can achieve delicious taste without using too many ingredients. Simple snacks include whole grain crackers with sliced cheese or cheese cubes, and whole grain pasta salad with vegetables and a light vinaigrette dressing.
If you’re looking to get a little more experimental, wraps are a great way to incorporate new flavors into a fun package. We recommend the hummus and veggie option with a whole grain wrap served with Greek yogurt, mixed berries and a drizzle of honey.
For sides, consider dried fruit, apple slices, hard-boiled eggs, black beans, tomatoes, avocados, peaches, and strawberries.
Creative control: By involving children in the lunch planning process, they feel in control and are more motivated to eat the contents of their lunch. Get help choosing fruits, vegetables, and snacks at the supermarket.
Introducing new foods: Balancing introducing new foods and maintaining old favorites is finding a compromise. Gradually introduce new foods in addition to familiar foods. For example, if your child loves sandwiches, try introducing a new type of whole grain bread or another protein filling. Combine new foods with things you already love.
Don’t waste: If you leave food out on a regular basis, try reintroducing it later in a different form or with their preferred food. Children’s tastes change over time, so what was previously disliked may later become appealing.
Updated: Aug 28, 2023 at 10:19am
