Packing Healthy School Lunches Kids Will Eat
How Can I Reduce School Lunch Stress As a Parent?
Here in Utah, the new school year is in full swing and kids are settling into new routines. As a parent of school-age children myself, I’m still trying to find my stride in making mornings and school drop-offs run smoothly. A big part of that has been finding ways to reduce school lunch stress for them and for me.
Planning for meals away from home can be stressful for parents and children. We want our children to be healthy and we know they will learn better and behave better when they are well fed. Eating in a chaotic environment like a school cafeteria can be challenging for any child and this is especially true for picky eaters and those with sensory sensitivities. This blog post contains tips and tricks I’ve assembled in my quest as well as expert answers from our interdisciplinary team to some parent questions we’ve received. I hope you find something that is helpful!
Before we get started, I wanted to give you permission to take a deep breath. It’s ok if you’re not the “perfect parent” that sends perfectly balanced, endlessly varied, Pinterest-worthy school lunches. As long as your child is eating a variety of foods, repetition and simplicity are okay. You don’t have to come up with new and creative meals all the time! It’s also fine to include some packaged or processed snacks.
Accept that your child won’t eat everything. There’s no need to discipline or shame a child for not eating all their food and if you do this, your efforts may actually backfire. Keep their long-term relationship with food as the top priority. Instead of disciplining, get curious! Maybe there is a good reason they’re not eating or a simple fix. Or maybe there is something more complicated that they need your help with. For a great list of curious questions to ask when kids aren’t eating their lunch, check out: Dietitian-Approved School Lunch Packing Tips for Picky Eaters.
If you’re worried about your child not getting enough to eat, you can also help by supplementing with a larger, healthier breakfast and a nutritious afternoon snack.
How Can I Make School Lunches Less Stressful for My Child?
Use Easy-Open Containers. This cute YouTube video is a great reminder that what seems easy to adults may actually be frustrating for our kids: Little Kids Test Lunch Boxes. Using easy-to-open containers and practicing opening them at home can help reduce stress for our kids, especially if they eat in a setting where they don’t have an adult right next to them to help them. EasyLunchboxes® are a great example of something my own kids have used.
Pack Easy to Eat Foods They Like. Remember that lunch periods are short and kids can talk a lot. Pack foods that are easy to chew and eat. Work with your child to pack foods they like most of the time so that you can feel reasonably confident that they’ll eat the lunch you send. Try to avoid adding foods you know they’re vehemently against, especially if it will cause the rest of the lunchbox contents to be avoided too.
Let Them Know What to Expect. To decrease stress for your child at lunchtime, show them what’s in their lunchbox before school or check the school’s lunch menu. If there is something new and you think it will cause some stress, then talk to them about it. Some children also benefit from a simple social story about lunchtime so they know what to expect about when and where to eat.
Involve Kids in the Process. Let the kids help pack their lunches if they’re interested. Have options in each category (see below) that your child can choose from. Talk to your child about whether there was too much, not enough, or just the right amount of food so you can avoid wasting food and satisfy their hunger.
What Should I Pack for Lunch?
To keep school lunches simple some families find it helpful to choose one item from each of the following categories: protein, starch, fruit/veggie, hydration, and treat. If your child is motivated by choices you might let them choose. I found that simply printing out a list like the one below and posting it in the kitchen where I prepped lunch helped me to quickly put together a lunch on a busy morning. This list may also be helpful for after-school snacks.
And don’t forget hydration with water or a juice box!
For more ideas about what to pack for lunch, check out these great blog posts:
What if My Child Needs Accommodations & Support?
Addressing swallowing and feeding in the school system is a complex process that is not typically part of the scope of practice of school district speech-language pathologists. However, “regardless of a child’s medical status or developmental course, inadequate nutrition or hydration may contribute to learning difficulties in school … Families and educators often wonder what accommodations and/or services might be helpful for a child with a feeding disorder. These determinations are made by teams based on a child’s individual needs.” (School-Based Accommodations & Supports - Feeding Matters)
If you think your child may qualify for special accommodations, speak with your child’s education team. If your child receives private occupational therapy or feeding therapy services you can also ask for the input and suggestions of their therapist.
Some accommodations that may be available to your child:
Extra time or breaks
Verbal or visual cues
Behavior motivators
Use of specific equipment like custom or adapted utensils
Reduced distractions
Answering Parent Questions & Concerns
I spoke with Ashley Bonkofsky, MS, CCC-SLP, and Evelyn Rivas, OTR/L, two of our team members here at Better Learning Therapies about some common parent questions and concerns we’ve received about eating at school.
* The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health providers regarding a medical condition. *
My Child Needs Cues To Eat
Question 1: We had an awful first day of first grade! My son came home hungry because they ignored my recommendations. I talked to his new teachers before school started and filled out a form they sent us asking about our kids. I wrote on this form that he needs someone to remind him to eat. When I went to pick him up at school today he looked miserable. I asked one of his teachers if everything was okay and she told me he did great! I got home and his lunch box and water bottle were full! He was so hungry and thirsty that he drank the water all at once and attacked his lunch.
Answer: Communication with your child’s education team is necessary. Your child might need further modifications or accommodations on their IEP for support in the classroom. Using a visual schedule to help him remember to take a drink, eat a snack, etc. throughout the day might be helpful for this situation.
My Child Has A Limited Diet
Question 2: My child won't eat the school lunch and his diet is very limited to the point there aren’t many cold or room temperature foods he will eat. He won't eat sandwiches, etc. I’m looking for ideas about ways to keep his food hot until lunchtime.
Question 3: I’m worried about school lunch for my son. He’s a picky eater and also sensitive to dairy. I’m planning on packing lunch, but I’m not sure what to send. Lately, he loves hot dogs and watermelons. I don't believe they would warm up a hot dog.
Answer: Definitely look into insulated containers. Yeti brand is really good, pricey, though. I would also check in with his teacher. It may be possible to have an aide assist with heating his food in a microwave before transitioning to the cafeteria.
My Child Doesn’t Want To Eat At School
Question 4: My son has multiple diagnoses including Autism and anxiety. He won't eat lunch at school. It doesn’t matter if it’s school lunch or if I pack his favorite foods. He says he doesn't want anyone to see him eat. Any ideas?
Answer: Talk to your child’s education team to see about adding a modification on the IEP or 504 for alternative environments. If your child can communicate with you, also dig a little deeper as to why he doesn’t want anyone to see him eat and have the counselor or therapist work with him to address the root of the issue. You may also want to consider sessions with the school counselor or your child’s therapists to help transition to small groups for meals.
Feeding Therapy At Better Learning Therapies
We know every situation is different and your child is unique. If you feel like you’ve tried everything but your child is still struggling with mealtimes, consider an evaluation with one of our feeding specialists. Setting up an evaluation is easy!
Clients are typically referred by a physician or other agency for outpatient services. In some cases, patients may self-refer, particularly if they are planning to pay out-of-pocket. We can help you determine if you need a referral for an evaluation.
At Better Learning Therapies, we are proud of our interdisciplinary team! When you call us, we’ll set up an evaluation to assess your child's current feeding skills. We schedule feeding evaluations around your child's typical eating schedule and ask you to bring 3 of your child's preferred food items and 3 of your child's non-preferred food items to the clinic that day. The assessment will occur as a natural eating experience with you and your child. We will develop a specific feeding plan of care, any needed recommendations, and a treatment schedule for your child based on our observations in the assessment.
Most clients will benefit from an individualized 12-week program that can be repeated if needed to continue addressing feeding needs. Click Here to learn more about feeding therapy at BLT.
To talk with one of our office staff about your concerns about your child, please give us a call at 801-217-3900 or email us at info@betterlearningthearpies.com.
