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Teaching Kids How to Make Nutritious Meals

When your kids get down and dirty in the kitchen, not only do they learn about food but they also have fun! It’s even more fun when they get to eat what they have prepared with their own two hands. Parents and caregivers can use this moment to show kids how to increase the nutritional value of their lunches. Here are several best practices when showing kids how to create well-rounded meals.

• Add calcium. Pediatric nutrition expert Malina Malkani, MS, RDN, CDN and author of Safe and Simple Food Allergy Prevention reminds parents to include a good source of calcium at lunch. “As kids exit the toddler years, calcium intake tends to decrease. According to data from NHANES, 49% of children between ages 4-18 are not meeting their daily needs for this essential, bone-building nutrient.”1 Yogurt, cheese, kefir, cottage cheese, edamame, fortified soy milk, and chia seeds all offer a good amount of calcium in lunch foods that are easy to pack.
• Include a combination of protein, fiber, and fat. These three nutrients—whether including all or some of them at a meal—”can help slow the rate of digestion and prevent the dips and spikes in blood sugar that lead to low energy, irritability, and lack of focus,” explains Malkani.
• Let the child choose between two options. Jill Castle, MS, RDN is the founder of The Nourished Child and author of Kids Thrive at Every Size: How to Nourish Your Big, Small, or In-Between Child for a Lifetime of Health and Happiness. Castle recommends providing your child with two options when negotiating foods to pack for lunch. For example, you can include both strawberries and a clementine that way they can select which one they prefer during their lunch.
• Choose at least four food groups to pack for lunch. Castle provides the example of turkey and cheese on whole grain bread paired with grapes and pretzels. There are endless possibilities, but teach your child to count the foods that come from each food group.
• Let your child do the work: Castle says letting your child do most of the work “will encourage their independence, [teach them to] engage with hands-on tasks, and [help them] learn while doing.”
• Use a school lunch planner: Another smart tip from Castle is to create a school lunch planner. “A planner can help you map out a week of lunch meals with input from your child, and make the process of lunch packing easier.”
• Use after-school snack time wisely: Castle says to take advantage of this time for discussing, planning, and preparing for the next day’s lunch ideas.

Nutritious Ingredients to Stock Up On

Start with simple recipes that focus on nutritious ingredients when your kids are younger and build on their skills as they evolve in the kitchen. Consider stocking up on these ten nutritious ingredients that are simple for young kids to meal prep for lunch.

1. Frozen, shelled edamame: Thaw and have your kids pack it as a side or snack, they can also use it as a base for “hummus” when they’re ready to use the blender. 

2. Chia seeds: Your child can mix chia seeds into yogurt parfaits, use it as a base for a nutrient-rich pudding, toss it into salads, or sprinkle it into nut butter sandwiches.

3. Yogurt tubes or pouches: Include this grab-and-go food as a calcium-rich side or base for yogurt parfaits that kids can assemble during lunchtime if they prefer not to assemble in advance. You can also try freezing a yogurt pouch in advance as it helps to keep the rest of the packed foods cold and it will still be chilled by the time kids are ready to eat them.

4. Peanut butter or nut-free butter (like sunflower, yellow split pea, soy): Use nut butter for sandwiches or as a topping for toast or bagel. You can also have your child melt nut butter in the microwave and drizzle it on plain yogurt, or they can mix it with soy sauce and toss with warm noodles.

5. Eggs: Either purchase hard-cooked eggs for younger kids or older kids can learn to boil them stovetop. Use for an egg sandwich with cheese and ham.

6. Pasta or noodles: Pasta is simple to make for older kids who know how to use the stove (or you can pre-cook them for younger kids). Kids can toss the pasta with chopped veggies to create a cold salad, or they can toss with a tomato, Alfredo, or vodka sauce for a hot lunch (and bring it to school in a thermos). You can also show them how to serve it plain or with butter for picky eaters.

7. Cheese: Have your child add slices to sandwiches or pack some cheese as a side in their lunchbox. Shredded cheese can be sprinkled over veggies and cubes can be skewered with fruit.

8. Carrots: Kids can choose from sliced canned carrots, baby carrots, or peeled and sliced carrots. It’s a simple side to add to lunches, and a veggie that kids love to dip.

9. Mandarins or clementines: These easy-to-peel fruit are a simple snack even for the littlest hands and can help add fiber and vitamin C to their diet.

10. Raisins: Dried fruit has a long shelf-life and is easy to grab and pack in any lunch box. It can be topped over yogurt or eaten right out of the mini box.

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Rachel Vanni for Parents

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