Back to School Lunch Swaps

Now that school has been back in session for a few weeks, some are already getting sick of packed lunches (both parents and children) and resorting to cafeteria food, which isn't always the healthiest. But, there are ways to pack your kids' lunches (or even your own) that are easy, healthy and don't get boring. There are also things you can do to keep your kids involved in making their lunches so they are aware of their choices and have a say in what they are eating.

• Work Together
• Pack lunches as a family so the kids feel as though they are a part of the process and what they eat.
• Social support is a major factor in making healthy behavior changes and decisions.
• Create Options
• Pick a few different healthy foods to include in lunches and keep it simple.
• Brainstorm new ideas together on the weekends.
• Take into consideration what the children do and do not like.
• Have a variety of colors in the lunchbox and foods from each food group.
• Make a Gradual Change
• Don't revamp lunches all at one time. Replace one item a week to ease into the healthier changes.
• Set a focus for lunches each week.

Although it may be hard for your children to make healthy swaps from food that they enjoy and are used to, there are healthy options that will give them the same satisfaction as the more unhealthy foods. 

• Almonds, celery or carrots instead of chips and pretzels.
• They will still get the crunchy factor they are used to, but get added nutrition
• Flavored water instead of soda.
• Add lemon or lime to regular or sparkling water for extra flavor and less sugar.
• Try hummus or avocado on a sandwich instead of mayo.
• Sweet potato with cinnamon instead of cakes/cupcakes etc.
• You will still get something sweet and satisfying, but will get more nutrients and satiety than eating a tasty cake
• Plain yogurt swirled with honey or vanilla instead of flavored, sugar-filled yogurt.
• Snack on grapes, apples, peaches or dried fruit instead of candy for a sweet snack.
• Try dark chocolate or a nut-only bar instead of a candy bar or other granola bar that is full of sugar.