Packing a Lunch for a Picky Eater

If you have a picky eater at home chances even the usual sandwich and a whole piece of fruit may turn his
nose. Packing a lunch for that overly fussy eater can be a challenge, but a unique presentation of even
standard lunch foods can turn that nose right back around.

Finger Foods Are Fun!
Kids love the ease of finger foods. Pair fruits, veggies or whole grains with a low-fat source of protein like
yogurt, nut butter, or cheese to make it a complete lunch! Try these:

• veggie sticks with low-fat cheese dip
• fruit slices with low-fat yogurt
  
• whole-grain crackers with nut butter
  
• cheese sticks with whole grain pretzels
  
• sandwich strips on whole grain bread with low-fat luncheon meats
  

Textures Play a Role
Find out what textures your little one prefers. Some like the crunch of fresh veggies while others favor soft
fruits and tender vegetables. For crunchiness, pair raw vegetables with dip. Try pepper strips, carrots, celery,
string beans, sugar snap peas and cucumber slices. If crunch is not what appeals to your picky eater, try
canned fruit packed in its own juices and blanched vegetables (just boil for 1-2 minutes in a pot of water and
immerse in an ice bath) with dip.

Make Your Own “Lunchable”
It’s all about presentation. Children are known for eating with their eyes! Tempt them by preparing they’re
very own treat box. Purchase a plastic container that is separated into 3-4 sections. Fill each section with:

• sandwich pinwheels
  
• reduced-fat cheese cubes
  
• fruit and veggie sticks or slices
  
• nut butter
  
• mini whole-wheat bagel
• whole-grain crackers
  

For the Non-Sandwich Eater
Think outside the lunch box and pack things you might normally eat at home. Try a cold whole-wheat pasta
salad or a thermos filled with soup or low-fat macaroni and cheese. Pack mini whole-wheat bagels, a
container of pizza sauce and low-fat mozzarella cheese for a “make-your-own pizza” lunch box treat! The
possibilities are endless!

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com

In addition to managing a variety of health and nutrition education programs for ShopRite, Natalie is a resource for ShopRite customers. If you’re curious about a current diet trend or seeking health and wellness information, click on the link below to submit a question to Natalie. Check back each week Natalie posts a new article and iinformation on the health and wellness section of ShopRite.com

Please note:  Information contained on this website is intended for informational purposes only and does not replace advice from your doctor or health care provider.  Individuals have different needs based on a number of factors including age, gender, ethnicity, level of physical activity, and current health status.  For individual recommendations, please consult with a doctor, pharmacist, or a registered dietitian.