Lunch Ideas for Picky Children

Children of all ages can be picky eaters. Finicky eaters may swap lunches with other kids at school, or skip lunch altogether, if they are dissatisfied with their lunches. Pack a lunch children will actually eat and enjoy, to ensure they get proper nutrition during the day. Lunch ideas for picky children include make-your-own sandwiches, dips, pasta salad and vegetable muffins.

  1. Do it Yourself Sandwiches

    • Provide sandwich components for children and allow them to create their own sandwiches, rather than buying prepackaged sandwiches or individual deli trays. This allows kids to build healthy sandwiches with the fillings of their choice. Set out large whole wheat or rye crackers as a substitute for bread. Arrange sandwich fillings on platter such as sliced lean deli meat, low fat cheeses, and sliced crunchy vegetables. Put spreads and toppings in small serving bowls such as cream cheese, salsa, guacamole, and cottage cheese.

    Dips

    • Even the pickiest children enjoy dipping bite-sized foods in sauces. Finger foods paired with dipping sauces are suitable for a school lunch. Pack a small container of dippers, such as cubes of toasted whole wheat bread, chicken bites, sliced fruits, chopped vegetables or tortilla chips. Pair the finger foods with dips like barbecue sauce, strawberry cream cheese, salsa, almond butter, guacamole or ranch dressing.

    Vegetable Muffins

    • Sometimes it is necessary to conceal vegetables to get picky children to eat them. Children who are picky about their vegetables may eat muffins with vegetables baked inside. One way to conceal vegetables is to puree undesirable vegetables such as carrots, and add the puree to the muffin mix. Another way is to shred or grate vegetables like zucchini and add them into the muffin mix before baking. Add vegetables to sweet mixtures such as a pumpkin muffin mix, so children are unable to detect them. Serve the muffin for lunch, in addition to the child̵7;s favorite lean protein.

    Pasta Salad

    • Pack a colorful pasta salad in a container in your child̵7;s lunch box. Choose curly pastas like gemelli or fusilli. Make the pasta salad by cooking the pasta as directed on its package. Drain the pasta, then combine with ricotta cheese, your child̵7;s favorite vegetables, salt and pepper. Try corn niblets, baby spinach, sliced cherry tomatoes and red bell peppers to add color and a crunchy texture. Stir in slices of grilled chicken for a heartier lunch.

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