media

On top of parenting, work, housework and homework, who has time to maintain a well-balanced diet for their kiddos? Well, with a few simple tips, you do! Prepare for the week ahead by stocking up on the right groceries, and preparing healthy school lunches will be quicker and easier than ever. Here are a few ways how:

Remember your food groups. Try to incorporate protein, fruits and veggies, dairy and grains into every lunchtime meal. This helps your kids get the nourishment they need to perform well at school.

Consider portions. Yes, it’s important to control the amount of food your children eat in one sitting. On the other hand, they’re growing and they need adequate fuel to keep them going strong through those long school days. Experts recommend (for girls and boys, respectively) 1,200 to 1,400 calories per day for 4 to 8 year olds, 1,600 to 1,800 calories per day for 9 to 13 year olds and 1,800 to 2,200 calories per day for 14 to 18 year olds. Reserve about one-third of these calories for lunch.

Make good use of leftovers. Wrap that piece of pizza from last night in plastic wrap and add a serving of raw veggies and fruits on the side. Last night’s spaghetti will pair perfectly with salad or carrots and ranch dressing. You can even pack leftover veggies into a lunchbox and make a delicious turkey sandwich to go along with them.

Prepare for backups. Think in terms of food groups and purchase items in each group that can be stored for long periods of time. Here are a few examples:

• Proteins: nuts, frozen meats, beans, peanut butter

• Dairy: string cheese, yogurt, ranch dressing, cream cheese

• Fruits/vegetables: frozen or canned fruits and veggies

• Grains: rice, noodles, pre-made pastas

Keep storage on hand. Buy thermoses for hot foods and plastic containers with lids for salads or veggies, as well as a pack of partitioned plastic storage containers that hold a serving or two of food each. Don’t forget sandwich bags, foil, plastic wrap and brown bags, either. Having these on hand makes the packing process go that much more smoothly.

Make a list of easy-to-prepare, healthy staples. Here are a few ideas:

• Peanut butter sandwiches

• Pita bread sandwiches

• Bagels and cream cheese

• Raw veggies and dip

• Pretzels

• Grapes

• Hard-boiled eggs

• Bananas

• Tortilla wraps

• Turkey sandwiches

• Spaghetti

• Burritos

Make it fun! Personalizing your kid’s lunch is a great opportunity to create memories and show them you love them. Get creative: Put veggies on a skewer, cut sandwiches into fun shapes and hide silly notes in their lunchboxes. If you have a picky eater on your hands, this method may help him or her associate lunch with positive feelings and actually eat the lunch you’ve packed.