With school back this week, academic researchers are supporting parents with advice to take the pressure off making the ‘perfect’ school lunch, while still helping children develop a positive relationship with food.
Victoria University Associate Professor Helen McCarthy worked as a clinical paediatric dietitian with many families for over 20 years. She says there’s often too much pressure on parents to make perfect meals and lunch boxes. ‘Most parents are doing a great job at offering a variety of food options to their kids,’ she said.
‘However, they have to balance providing healthier options against their child’s food preference, the time available to prepare lunch boxes and cost of potentially wasted food. They also want to ensure their child eats something and doesn’t go hungry. This is a massive, and often overwhelming challenge for parents.
‘Parents should focus on supporting children to build healthy relationships with food,’ said Associate Professor McCarthy said. ‘Encouraging them to try a variety of foods is more likely to set them up for better health in the long term.
‘Research has shown that food habits and food choices developed in childhood continue into adulthood which can reduce risks of obesity and associated physical and mental health issues like type 2 diabetes, cardiovascular disease, and depression.’
She warns against food being labelled as ‘good’ or ‘bad’, instead recommending that families enjoy exploring a wide variety of foods with their children, keeping foods that are high in fat, sugar and salt to a minimum.
That means chips and sweets should be included less often, perhaps just once or twice a week.
Lunchbox tips and tricks
Associate Professor McCarthy suggests parents aim try to include something from each of the five food groups in a lunch box. This could be things such as:
- Grains, in the form of bread/wraps, pasta, rice or couscous
- Veggies, like carrot, tomatoes, cucumber, corn, and capsicum
- Dairy or alternative yogurts or cheeses. These can be cow’s milk or a calcium fortified soy milk variety.
- Fruit such as berries, bananas or dried fruit.
- and of course a water bottle, with tap water as a drink.
She said encouraging kids to be part of the process makes a big difference too. ‘Including your kids in their own food choices is one of the best things parents can do. Giving them some control here really is important, but also encourage them to try new foods and leading by example.
‘Over time these activities are more likely to create adults who are open to trying new flavours and combinations and importantly, getting the nutrition they need,’ said Associate Professor McCarthy.
‘Most importantly, don’t make food a battle ground. The more parents push children to eat or try certain foods the more the kids will push back. Always offer and gently encourage them to try, lead by example; but if they are not interested just leave it out of the lunch box and put in an alternative that they do like (this week).’
Be creative and make lunch boxes fun
Associate Professor McCarthy suggested using your child’s favourite cartoon character or whatever they are most into at that moment to make the lunchboxes an adventure. For example, matching fruit and vegetable snacks to your child’s favourite superhero costume.
‘Cost is a big concern, especially when children are not eating and wasting food. Don’t put too much food into the lunch box as this will result in some if not all of it coming home. Going for cheaper options like frozen fruit (it will keep long if they don’t want it this week), keep an eye out for seasonal foods that might be cheaper to buy, and buying supermarket own brands or unbranded options can reduce the pressure on the family budget.’
Tasty snack options for all ages
- Rather than crisps try small bags of plain popcorn
- Include a small container with favourite berries (can be frozen) rather than sweets.
- Small boxes of dried fruit, even yogurt covered can be a good alternative to chocolate treats.
- Try rice crackers as a savoury snack (but watch that these are not too salty)
- Try homemade oat biscuits (there are lots of recipes but ones that use fruit to sweeten are best)
- A small slice of fruit bread can be a filling and sweet snack.
- A small container of cream cheese (lower fat variety) with veggie sticks
- Cubes of cheese (enough to fit in the palm of their hand).
These are some of the snack ideas and recipes prepared by Laura Booth and Caoilfhionn Gilvarry, visiting Public Health Nutrition students from Technology University Dublin currently working with Associate Professor McCarthy’s team at VU.
For more lunchbox inspiration, check out the Healthy Lunchbox Week site (coming 4-10 February 2024).
