Dear Chef Kathleen,

School is just starting, and so far my kids have requested that I pack some sort of cinnamon treat, chocolate cookies or sprinkle brownies, and if I could find a way to add milkshakes to their lunches, they would love it. I am afraid that after a summer of fun food and daily snacking, they are not ready for the regimen of school lunches. What can I do to turn this around and get some healthy food that appeals to them in their lunches?

Malik


Dear Malik,

This same question comes up every year, and every year we work to come up with new strategies. Parents find that just because the little darlings wanted chocolate peanut butter sandwiches every single day last year, that doesn't mean the same menu will fly this year. Carrots were OK in first grade but not in second.

Communicating with your children about their food preferences is crucial because too many times parents pack things for months on end and never find out they're getting dumped every day until it's too late. To continually flesh out healthy options, a good policy is to review your child's culinary likes and dislikes on report card day or at the start of each semester.

Sugar or no sugar?
Most kids will grab dessert first, so choosing the right sweet treat is crucial. Consider trading in some of the candylike items on their lists for kid-size chocolate or peanut butter protein bars. Cliff makes palatable cookielike bars geared toward kids. You can find them at most health food or Whole Foods-type stores. Granola trail mix with dried fruit and a few M&M's to entice them to gobble it up is a great option, too.

Kid-size waters, fruit waters, real fruit juices, milk and yogurt drinks come in cool bottles and offer sound nutrition kids need to keep them performing at their peak throughout the day. There are literally dozens of different sizes and flavors to choose from, but compare ingredients and nutritional content with an eye for sugar, sodium, fat and overall calories. "Low fat" does not translate to low sugar. Look for 100 percent fruit juice drinks over "fruit" drinks that often contain little or no fruit juice. Buy the smaller, sport-topped bottles. Kids love things designed just for them.

Freeze individual-sized milks or give them milk money since dairy is essential for growing minds and bodies. If chocolate milk is a deal, rest assured that low-fat chocolate milk has a place in a well-balanced lunch. Choose the one with the lowest sugar content or make your own.

Make it their way
Main courses don't have to follow tradition—they only have to be tempting to your youngster. My niece will only eat ham or turkey sandwiches, but there can be absolutely nothing else on the bread: no condiments, cheese, lettuce, tomatoes or even pickles.

Some days she's more interested in the protein than the bread. Her mom packs three slices of ham in one bag and a few slices of bread in another. This way, she gets the grains as well as the protein and is able to have it her way. Once in awhile, she'll go for leftover spaghetti, and she still hasn't figured out that my sister purees veggies into the sauce.

Lunch box homework
Have each child make up a list of acceptable lunch items: drinks, sandwiches, fruits, vegetables and entrées—even supper leftovers they're willing to eat at lunch that won't make them die of embarrassment. Try to get at least three to five items in each category. You're probably not going to accomplish this in one sitting, but if you attach a reward to a completed list, chances are you'll get it done before they see their first report card.

Keep their lists posted on the fridge, and as you see them enjoy a particular food at meals you share, ask them if you can put it on their list. When the lists are completed, have them rate each food item. Rearrange the list in order of "sure bets" vs. "will eat occasionally" so you're more likely to pack a lunch that won't get traded for a Ho-Ho.

Every night at supper, or as you're tucking them in, have them choose an item from each category for their lunch the following day. With luck and a consistent message from you that proper nutrition is nonnegotiable, a lunch that combines a good balance from all the food groups will (hopefully) be interesting enough to get eaten.

Here are a few ideas to get you going.

Grains, breads (pick one serving)

• 5 breadsticks or whole-grain crackers
• 1/2 whole-wheat pita pocket
• 1 cup fortified whole-grain breakfast cereal
• 1 slice whole-wheat bread

Protein (pick one serving)

• 2 tablespoons peanut butter
• 2 ounces low-sodium, lean deli meat such as turkey or ham
• 1 hard-boiled egg
• 1 cheese snack, about 1 ounce

Fruit & veggies (pick one serving)

• 1 small banana
• 1 serving (about 8) strawberries
• 1 serving ( 1/2 cup) mango chunks
• 1 serving ( 1/2 cup) fresh or no-sugar-added pineapple chunks
• 1 serving ( 1/2 cup) berries
• 1 peeled apple
• 1 medium peach, plum or nectarine
• Individual no-sugar applesauce
• Individual no-sugar fruit cocktail
• 100-percent juice box
• 6 baby carrots
• Small can low-sodium vegetable juice
• 10 pepper strips
• 6 cherry tomatoes

Sweet treat (pick one serving)

• Whole grain cookie or kid-size, low-sugar energy bar
• 1 small box dried raisins, apricots, or other fruit
• 1 yogurt tube
• Small bag of yogurt-covered raisins
• 1 small homemade cookie
• Individual Jell-O or pudding cup

Finally, a note from you reminding them just how much you love and miss them during the day. Perhaps a simple note that says, "This lunch inspected by..."

kd@chefkathleen.com