by Joshua Brandon

Created on: November 01, 2010

The most important thing to remember when preparing a nutritious meal for your children is that if they don’t eat it, they will not reap the benefits of the meal you have so carefully planned for them.  This is even more pertinent when packing their school lunch, as you obviously will not be there to ensure that they eat the meal you prepared for them.  Therefore, the first step in deciding what to pack for them should be a careful evaluation of what the child likes to eat, and then healthy choices and additions can be built around their preferences.

One mistake parents make when deciding what their children should eat is to limit dietary fats.  Essential fatty acids are the building blocks of a child’s nervous system, and should be included in every meal.  Examples of good sources of these brain-building fats are nuts or nut butters, avocados, and fish.

Lean proteins are important in that they provide the amino acids needed for a healthy immune and musculoskeletal system.  Good sources would be chicken, extra lean ground beef, turkey, ham, and fish.

Carbohydrate choices should focus on fruits, vegetables, and whole grain breads/crackers.  Again, pay particular attention to what your child likes from this category because it won’t do them any good if it ends up in the trash or bartered to their friend for a snack-cake.

Given these parameters, a healthy and tasty meal can be packed that your child will enjoy and benefit from nutritionally.  One healthy choice we use in our own house is a tuna salad sandwich on whole grain bread or toast.  You can chop up vegetables and mix them into the tuna salad to create a crunchy, delicious variation.  Add a baggy of peach slices or seedless grapes to satisfy their sweet tooth, and you have successfully provided them with a lean protein, healthy fat, and one fruit and vegetable serving for the day.

Another good meal choice that our kids love is peanut butter and jelly sandwiches.  If made properly, this favorite will provide good sources of protein, healthy fats, and one serving of fruit for the day.  A serving of baby carrots, celery, or sliced bell peppers with a small container of reduced fat ranch dressing will provide the vegetables they need with the meal.  For some tips on making a healthy peanut butter and jelly sandwich, take a look at the following article http://www.helium.com/items/553010-nutritional-benef its-of-a-peanut-butter-and-jelly-sandwich

Finally, much has been written on the American diet and its lack of proper nutrient content.  Even the fruits and vegetables that we get our children to eat have typically been stripped of their nutritional quality by the industrialized ways in which they are produced and harvested.  If possible, try to purchase organic fruits and vegetables, as they are pesticide free and grown in such a way as to maximize their nutrient density.  Adding some chewable vitamins to their lunch box will also ensure they are getting the daily requirements, and can provide a tasty treat to help satisfy their sweet tooth.

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