5 Tips For Getting Kids to Eat Veggies at Lunch

By : Jodie Shield | 1 Comment | On : October 15, 2013 | Category : Kids, Teens

October 14-18 is National School Lunch Week.

By Jodie Shield, RD

Last year was the roll out of the new and improved school lunch.  Thanks to the Healthy Hunger-Free Kids Act, all lunches sold as part of The National School Lunch program, are now required to mirror the healthy standards set by the Dietary Guidelines. One of the requirements is for schools to offer fruits and vegetables every day – that’s twice as much as before!  And they’re supposed to put special emphasis on serving fresh produce. I am happy to report, that many schools have added salad bars and are well on their way to helping kids veg out.  But as a mom, I understand there are plenty of kids out there who prefer to bring their lunch rather than buy it.  So I ask all of you parents: What’s in your kid’s lunch box?  Is it packed with garden fresh goodies? No worries, getting kids to eat their veggies is a challenge every parent faces.  Here are 5 tips to help you make sure lunch includes fruits and vegetables.  They’re from my book Healthy Eating, Healthy Weight for Kids and Teens.

1. Capitalize on healthy convenience.  Look for prepackaged baby carrots and dip, pineapple slices, mini-boxes of raisins or dried fruit, and single-serve cans of fruit like diced peaches and pears packed in juice.  To save money, you can also make your own grab-and-go, single serving packages.
2. Shake it up, baby!  Fill a plastic container with lettuce, diced bell peppers, dried cranberries, and chickpeas – or any diced fruit or veggie – and drizzle a small amount of low-fat dressing on top.  Tell your child to shake it up and enjoy.  For a more complete lunch, add diced chicken breast or ham and whole grain croutons.
3. Give them the right stuff.  Stuff a whole grain pita pocket with leftover roasted veggies.  Eggplant, bell peppers, zucchini, and onions are easy to grill and hold up well in a lunchbox or bag.  Or make tuna salad or chicken salad with finely diced veggies like green onion, celery, or jicama and a blend of fat-free or low-fat plan yogurt and fat-free mayo (for a fruity twist, add grapes or pineapple tidbits, too).
4. Slurp their veggies.  For lunch at school, fill a thermos with hot vegetable soup, or pack a frozen juice box – it will thaw by lunch and be ready for sipping.
5. Peanut butter and no jelly! Instead of jelly, add sweetness to a peanut butter sandwich with pear or apple slices, raisins, or sliced grapes.

Be sure to check out some of my other blogs for more lunch packing tips and strategies for raising a veggie lover. And I would love to hear back from you.  What’s your secret for getting your child  to eat fresh fruits and veggies every day?