A+ Lunches: Nutritious Ideas for Even the Pickiest Eaters

No two children are the same, but many youngsters share a number of similarities. Few young children enjoy going to bed on time, and many can't resist a good trampoline. Kids also have a reputation for being picky eaters, which can be challenging for parents tasked with picking and preparing school lunches.

When dining at home, parents know which foods their kids eat and which they push around their plates in the hopes they won't have to consume them. School lunch is a different scenario altogether, as parents are not around to ensure their youngsters eat a full and nutritious meal. Kids who are picky eaters may not eat any lunch at all. Parents who want to ensure their children get the nutrition they need to do well in school can consider the following school lunch ideas.

Make-your-own sandwich

Kids may be more likely to eat a full lunch if they get to put it together themselves. Parents can include all the elements of a tasty sandwich in youngsters' lunch boxes — think whole grain bread, fresh tomatoes, crisp lettuce, and low-sodium deli meat — and let kids assemble it on their own. This not only gives them some autonomy but also helps ensure they’re getting a balanced, nutritious meal. If a do-it-yourself sandwich doesn’t excite them, consider a DIY taco lunch using whole-grain tortillas and their favorite fillings.

Layer a Burrito Bowl

A burrito bowl with kid-friendly yet nutritious ingredients is another great school lunch option. Red beans are a good source of fiber and the Harvard Medical School notes all beans are rich in potassium. Fiber is filling, so a burrito bowl that includes fiber-rich ingredients, including red beans but also quinoa or brown rice, can help students avoid late-day hunger pangs that can compromise how they feel and perform in the classroom. Burrito bowls are so tasty that kids may not even realize Mom and Dad have snuck some healthy foods like vegetables into their midday meal.

Scoop a Parfait

Parfait has all the looks of a tasty dessert without the pitfalls of ice cream and other treats. The nutritional value of parfait depends on the ingredients Mom and Dad choose to include. Protein-rich Greek yogurt paired with some fruit and granola makes for a filling and tasty meal that's also loaded with vitamins, minerals and fiber. An insulated and airtight lunch box packed with ice packs can ensure the parfait is still cool come lunchtime.

Toss a Pasta Salad

Kids tend to be especially fond of pasta, and parents can use that affinity to their advantage when planning school lunches. A whole-wheat pasta salad with some cherry tomatoes and diced broccoli makes for a nutrient-rich lunch that kids can enjoy. If broccoli tends to spark protest from your kids, try a healthy swap like shaved cucumber or zucchini.

School lunches don’t have to be a daily struggle. With a little creativity and some nutritious swaps, you can pack meals that kids are excited to eat—and that fuel them through the school day. Whether it’s letting them build their own sandwich, layering a colorful parfait, or sneaking veggies into a burrito bowl, these ideas prove healthy doesn’t have to mean boring. As routines settle in and the school year gets underway, having go-to lunches like these can make mornings easier and afternoons more energized—for both kids and parents.

By, Sabrina Aguilar

In-house writer and Marketing Strategist

for WellnessRE Magazine