Mindful eating

Khadija Kapasi, Clinical Dietitian, Ministry of Health Kuwait, gives her advice on planning a wholesome diet for little ones as they return to school

Prepare a list and change the menu

Start working on school lunch menus based on the foods your child agrees to eat. It helps to make a list of all foods your child eats, but it’s also important to find different ways to serve them. For example, if cucumber is the only vegetable your child will eat, try serving it with different dips or roll it up with meats and cheese. There are a variety of recipes created on the internet to help you find new school lunch ideas. Changing it up is key to keeping your child from losing interest in the few healthy foods they like.

Healthy eating plate

The Kid’s Healthy Eating Plate was created as a fun and easy guide to encourage children to eat well and keep moving. The plate’s guidelines emphasise variety and quality in food choices. The formula is simple: fill half your plate (or lunch box) with colourful fruits or vegetables (aim for two to three different types), one-quarter with whole grains, and the remaining quarter with healthy proteins. Healthy fats and a small amount of dairy (if desired) round out a tasty meal that will fuel an active, healthy lifestyle.

Think outside the box

Children, especially younger children, can be influenced by how the food looks. Fun shapes and bright colours may grab their attention and encourage them to take a bite. Below are some of the ways that can help you with the creative presentation for your child’s meals.

Avoid introducing new foods at lunch

It’s important to keep introducing new foods to your child, as it can take 10 to 20 times trying a food before a child may start liking it. However, school lunch may not be the best time for it. Children tend to get distracted during lunch and often don’t have enough time to finish everything they have in their lunch boxes. They may start with more familiar foods and are more likely to ignore new items. Try introducing new foods at dinner when the whole family can encourage the child to try something new.

Khadija Kapasi, Clinical Dietitian, Ministry of Health Kuwait

Don’t let your healthy lifestyle fall to the wayside when school starts. Use these parenting hacks to stay on track and fuel your child for long days of school, activities and fun with friends. Here’s to a healthy school year and creating good habits that will last a lifetime!