Tired of making the same packed lunch daily? I was too and because of it, spent years feeling bad about my parenting efforts -but you don’t have to!
Below, you’ll find how to build healthy lunches for school when you have picky eaters and some ideas to get you started!
It took me years to learn that the lunch box can be a great place to introduce NEW foods to our kids because at school our kids are around their friends who are likely eating other things! And without our parental watchful eye, they aren’t pressured to “try it.”
Best Lunches for Picky Eaters
Ultimately, the best lunches for our kids, especially when you have a picky eater, are ones that are focused on providing them with nutritious elements. Here are some ideas plus ways to change things up and turn them into a healthy packed lunch:
Tips for Packing School Lunches for Picky Eaters
Having worked with thousands of families since I first began sharing lunches online in 2012 and having experienced the many frustrations that come with packing school lunches for my picky eaters myself, it’s true that it can feel like you’re climbing a mountain daily.
Below are my top tips for parents whenever they ask what they can do to add variety to their picky eaters’ lunches and make them more nutritious.
1. Focus on one nutritious ingredient
“If it all else fails, focus on one item that you know your kid will eat” was what our feeding therapist told me years ago. Whether it’s chicken nuggets, ham + cheese + crackers, or fruit, make sure there’s one element your kid will eat -and all of it- in the packed lunch.
2. Bite-Size Pieces
Cutting sandwiches into small pieces, even making dino sandwiches, or making sandwich roll-ups, are great ways to ensure kids take a bite while they chat with their friends.
Bite-sized meals, including bento-style lunches, are a great solution to the most common reason for lunches coming home uneaten: kids socializing! For many young kids, lunch is the first opportunity they have to socialize with other kids and they’re busy chatting! young kids
3. Add a dip
Whether it’s ketchup or ranch dressing, a tablespoon of dip isn’t going to derail the nutritious value of an entire lunch. For many kids, dipping their veggies or nuggets in something can be the reason why they eat their meal. Go ahead and send the dip.
4. Ask Questions the right way
Instead of asking, “Why didn’t you eat your lunch?” which puts the blame on them, try asking questions that are open-ended and shift the focus away from them. For example “Did you run out of time today and didn’t get to finish your lunch?” or “Did the strawberries (or another food) not hold up well?” or “What are some foods your friends bring to school that look interesting?”
If something isn’t eaten, it’s important to find out the reason in a way that your child doesn’t feel blamed or ashamed. Establishing a positive tone for these conversations builds a foundation of trust and more openness to try new things.
5. Let Them Choose
Even young kids have opinions on what they’d like to eat and find in their lunch. Letting them select a few ingredients each week from which you can build a lunch can be a very powerful tool for them to feel like they have control over their food. Power struggles are a big reason many kids become picky/selective eaters.
One great tool to help you build healthy lunches and let kids participate and/or take ownership or this process is using a lunch box builder!
Packing picky-eater-approved school lunches filled with nutritious ingredients can be easier!
Use this printable PDF to add variety to your child’s lunches & come up with new ideas fast!
5. Don’t Worry
While it’s incredibly frustrating to open our kids’ lunch boxes and find them uneaten, remember that lunch is just one meal out of the day! You have other opportunities, like a healthy after-school snack, to add more nutrition to their day.
For many kids, picky eating is a season, and yes, it can feel like an eternity for us parents. As long as they continue to grow and are healthy, it’s just that… a frustrating season. As parents, our job is simply to provide the opportunity to build a healthy school lunch by having those nutritious ingredients around; we can’t control what happens at school.
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