Intermountain Health nutritionists offer four ways to get kids involved and pack them a healthy back-to-school lunch

Tiana Barker, a registered dietitian at Intermountain Health, offers ways to make sure kids eat the healthy lunch you pack

(PRUnderground) August 25, 2024

The start of a new school year is the perfect time to teach children healthy eating habits. Starting early can help children develop good habits for life.

“One way to teach them to eat healthy is to get them involved in packing their school lunch,” says Tiana Barker, registered dietitian with Intermountain Health. “This allows kids to remain independent while also introducing them to a variety of healthy foods in their lunchbox.”

Barker offers the following tips for encouraging children to adopt healthy eating habits and try new lunch dishes:

1. Involve children in grocery shopping. Teach them about healthy foods and encourage them to choose some of these foods for their lunch, for example:
   • Grains, especially whole grains to increase fiber content, such as whole wheat bread, brown rice, corn tortillas or whole wheat crackers.
   • Proteins, especially lean cuts of meat, poultry and fish, as well as our plant proteins: beans, legumes, nuts and seeds for more satiety and concentration.
   • Fruit and vegetables, including whole fruits or frozen or canned versions with low sodium content and no sugar.
   • Healthy drinks – focus on water, milk and limited amounts of 100% fruit juice. Avoid sodas and energy drinks as they contain added sugar and stimulants and have no nutritional value.
2. Involve children in the kitchen to develop confidence and cooking skills.
3. Try new foods at home, as children may be more likely to experiment there. Be a role model for good eating habits and encourage other family members to avoid making negative comments about unfamiliar foods. If children enjoy the foods they try, you can offer them as an option for their lunch the next day.
4. Involve children in packing lunches. Give them familiar foods that you know they will eat, and also offer them different options to try.

“Home is the best place to observe healthy eating habits and discover new foods in a comfortable environment,” Barker said. “Constant exposure to new foods will stimulate a child’s interest in them, and they may eventually be willing to at least try them and maybe even like them.”

Barker said: “Remember, all foods are healthy! Allow your children to indulge now and then, but don’t try to encourage them to do so, instead focus on foods that optimise their health and nutrition.”

For more information about nutrition, visit the nutrition services website at intermountainhealth.org

About Intermountain Health

The headquarters are in Utah, with additional offices in six states and the Western United States. Intermountain Health is a not-for-profit system of 33 hospitals, 385 clinics, medical groups with approximately 4,600 employed physicians and advanced care providers, a health insurance division called Select Health with over one million members, and other health services. Intermountain helps people live the healthiest lives possible and is committed to improving the health of the population. The company is widely recognized as a leader in transforming health care by applying evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For more information or updates, visit https://intermountainhealthcare.org/news.

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Original press release.