5 Tips for a Lunch Your Kid Will Eat
Have you ever wondered what happens to your kid’s lunch once it gets to school?
Recently, Janet Nezon, founder of Rainbow Plate and I got to talking about just that! We have both spent years helping kids and adults to build a healthy and joyful relationship with food. We’ve had different roles; mine as a Kindergarten teacher and parent coach and Janet’s as a passionate leader in food education. Our experience means we have a lot to say on this topic and we are here to help parents out!
For many of us, meal prep is something that can push us over the edge. We want and need to feed our kids and know that it is an important job. But it is also a job that is never really done. We make one meal and then we have to clean up and do it all again! One thing I have learned from Janet and Rainbow Plate is that relaxing around food and helping your kids to find the joy in eating can help us to find that joy again too!
So… what increases the odds a lunch will get eaten at school?
Choice, But Not Too Much
Kids like to choose but can also be easily overwhelmed by having too many choices and a short time to eat. There are many distractions during school lunches; friends, noise, and time pressure to name a few! Simple really is best. Start with 3 or 4 different foods and check in to see how that works for your child. Be sure to always include foods with protein, fibre and/or fat for “staying power!”
The Right Amount
The volume of food is critically important. Kids like and need to feel successful with their portions. Parents tend to think, “When in doubt, put in more!” Unfortunately, this can overwhelm kids and result in them eating less.
Familiarity and Comfort
For many kids, lunch is not the time to try new foods. They are taking risks all day at school and lunch can provide a much-needed time to experience comfort, familiarity and joy. Seeing foods they’ve enjoyed at home can give them a feeling of security and a warm reminder of home. It’s great to occasionally include a small portion of an unfamiliar food to offer variety at lunchtime but steer clear of pressuring your child to eat any specific food during any meal or snack.
Think Success
An often-overlooked aspect of lunch success is the type of containers that are tucked into the lunch box. Kids need to be able to open and close their own containers and can practice at home to build independence. Having snack in their school containers on the weekend is an easy way to build confidence as they build skills.
Involvement
The more your child participates in making lunches the more likely they are to feel invested and excited about eating the contents. Even the youngest kids can help with menu planning, grocery lists, food prep and lunch packing. Make things easy by having food options organized and prepped and support your kids to gradually assume more responsibility as they grow. Think of it as organizing your way out of a job!
To learn more about Rainbow Plate’s relaxed and joyful approach to food and feeding kids, check out rainbowplate.com and follow them on Instagram, Facebook and Twitter. And if you’d like to work with me to make back to school routines more manageable and joyful,