How to pack nutritious lunches kids will actually eat

The most important part of a kid’s lunch begins at breakfast.

Nutritionists say children must have a well-rounded meal before they leave home for school.

That keeps them fresh, focused and full of energy before they even think about opening a lunch box.

Still, with a little planning, a bit of persuasion and some careful shopping, little ones’ lunches can help spur them through their afternoons.

“It will sustain energy throughout the day,” dietitian Kathleen Bundy said.

First off, stay away from processed, pre-packaged lunches, said Nancy Vandenberg, a mom who also teaches nutrition at Everett Community College.

“Do they really save that much time?” she asked. “It doesn’t take that much time to make a sandwich, wash an apple and throw in a treat.”

Plus, processed food is expensive, high in sodium and fat, and doesn’t contain nutrients young and growing bodies need.

Kids will often toss food they don’t like, so make sure not to try out new foods except at the dinner table, when grownups can model good eating habits for little eyes, experts say.

“Every night you put the broccoli on the table and every night you eat it,” Bundy said. “Eventually they’ll catch on.”

Bundy said the recipe for a healthy lunch box includes good carbohydrates like whole-grain bread to start.

Add some protein with tuna fish, hard-boiled eggs or peanut or almond butter.

Round it out with some fresh fruit, an apple, orange or berries, plus veggies like carrots, sugar snap peas or jicama sticks, and lunch is done.

Try spending a bit more for high-quality breads, which contain whole grains and often are packed with healthy ingredients, Vandenberg said.

She adds a homemade cookie or a small sack of trail mix, too.

“I’m not anti throwing treats in kids’ lunches,” she said.

Finally, keep kids away from high-calorie sodas and sports drinks. Milk or water always is best.

While grownups may not want PB&J every day, some kids don’t mind eating the same lunch over and over, Vanderberg said.

“Give them variety at dinnertime,” she said.