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Where did the summer go?  The end of August looms ahead bringing with it the words kids dread to hear: school is back in session! As you pack your child’s backpack with all the tools she needs to succeed - notebooks, folders, pens and pencils – don’t forget to pack the most important item. Lunch.

Packing your child’s lunch can help establish healthy eating habits that can benefit your child long after she’s finished with school. Kids who eat packed lunches generally eat healthier than those who choose their lunch from a cafeteria (burger and fries, anyone?).  But even the most well-meaning parents can pack foods that are less than healthy in their little one’s lunches. It’s easy to do – food marketers are very savvy at showcasing the good ingredients and hiding the not-so-good ingredients in packaged foods.

So what’s a parent to do? Don’t be discouraged! The great news is that packing lunches can be quick and easy for you, and healthy (and edible!) for your children.  One of the easiest places to start, and one I often forget, is to simply involve your child in the process.  Packing lunches that they won't eat doesn't help anyone (and makes for a long afternoon at school!).   

First of all, know what your child absolutely will and will not eat. It’s important to be realistic. Once you have a sense of what is going to fly, shop appropriately, aiming to find the healthiest options available. If your child loves cheese, choose a low-fat string cheese to accompany a sandwich made with 100% real peanut butter (the ingredients should be peanuts and salt only).

Does your child love those fruit cups packed in syrup? Try sending your child to school with fruit kebobs or apple slices spritzed with lemon juice. Or pack carrot sticks with a healthy ranch dressing (kids love to dip their foods!). Kids also like foods in snack-size portion because lunch time is more for socializing with friends than it is for eating! Cut their sandwiches in small, bite-sized portions and pack fruits such as sliced peaches or grapes that can be eaten easily and with less mess than whole fruits. A handful of heart-healthy nuts (like walnuts or almonds) and 100% whole wheat pretzels can round-out a tasty – and healthy – lunch!

Dr. Elizabeth Ricanati is the mother of three children and founding Medical Director of The Cleveland Clinic's LifeStyle 180 program.  She is a regular columnist for ShareWIK.com

More Dr. Elizabeth Ricanati articles, click here.

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