Goshen News, Goshen, IN

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August 6, 2013

FIT FAMILIES: Tips on arming your child with a healthy lunch


GOSHEN — 2. My child won’t eat veggies.

Here are some suggestions:

• Let them have very small portions at first. Pack a ketchup packet

• Try fruits instead. They provide many of the same nutrients as vegetables

• Try new exotic colorful peppers or baby corn

• Try marinara or pizza sauce for dipping (1/2 cup is 1 serving of a vegetable)

• Prepare lettuce wraps using Boston, romaine or leaf lettuce

3.  My child is bored with sandwiches.

Change things up with one of the following:

• Bean and cheese quesadillas

• Lettuce Wraps — Fill with chicken salad or wrap ham, pineapple and cheese in romaine lettuce and eat like a taco

• Hummus pocket with pita bread, hummus, veggies and cheese

• Peanut or almond butter on brown rice cakes or a mini bagel

• Pinwheels that can be lunch meat and cheese or peanut butter and jelly on a whole wheat tortilla, rolled up, and cut into slices  

• Hardboiled egg, cheese and whole grain crackers

• “Breakfast” for lunch, milk in the thermos and send whole grain cereal such as Cheerios to put in it or make a sandwich or roll-up with leftover pancakes

• Cheese stick roll-up (cheese stick and tortilla rolled up) and pizza sauce for dipping

• Celery w/ peanut butter, hummus, or light Laughing Cow cheese spread

Most importantly, talk to your children. Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal.

Source:  KidsEatRight.org

Sherri Kramp, RD, CD, is a registered dietitian at IU Health Goshen

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