Lunch Ideas and Playdates: Keeping Kids Nourished and Engaged

Elizabeth Pochel, mother of three, is a home healthcare provider and a health and wellness advocate. She educates people on the best ways to live a healthier lifestyle.

According to Pochel, the best tip for parents who want their children to stay healthy is to stick to real food when packing snacks and lunches and avoid or limit prepackaged foods as much as possible. Real whole food is what is healthiest for us to eat. When comparing real food to prepackaged processed food, there are many things to consider. Real whole food is far more nutrient-dense, providing us with essential vitamins and minerals needed to be healthy. Prepackaged processed foods may claim to have added vitamins and minerals, but they will most likely be synthetic and have artificial additives and preservatives that have been proven to have ill effects on health, ranging from behavior problems and obesity to chronic diseases.

Some simple and easy ideas for kids’ lunches include turkey and cheese with hummus rolled up in a tortilla and sliced into pinwheels, sliced apples with a nut butter dipping sauce, or thinly sliced veggie sticks with either hummus or a ranch dressing dipping sauce. Quesadillas are another favorite because they’re quick and easy for kids to prepare. They can be savory with meats and cheeses or thinly sliced veggies and hummus, or can be a sweet treat with fresh fruit and nut butter. Pochel adds that dinner leftovers can also be great for lunches. “We actually do that a lot,” she says. “We will make larger meals for dinner with the intention of having enough leftovers for lunches.”

Meal prepping is a huge help for busy families, and Pochel highly recommends it. She usually meal preps on the weekends because that’s what works for them, and her husband of 22 years, Steve, always cooks a big batch of homemade breakfast burritos for the week. The ingredients change depending on his mood and what they have in the refrigerator. Sometimes, it’s simple, such as bacon, eggs, cheese, and veggies; and other times, if they have leftover steak, they mix it with eggs and homemade Pico de Gallo. Once the burritos are assembled and cooled to room temperature, they wrap them up individually and store them in the refrigerator for an easy and healthy breakfast that’s quick to warm up.

Pochel’s family sometimes makes up a big batch of mini pancakes, usually with dried cranberries, and freeze them. They are easy to grab from the freezer and toss in the toaster oven. The dried fruit makes them sweet enough to eat toasted without syrups or other toppings.

Veggies are great to slice up and prepare ahead of time. Kids are more likely to eat food if it is readily available and easy to grab as a snack or toss in their lunches. Parents can slice up carrots and/or cucumbers and put them in small baggies or containers that are easy to grab and go. Pochel’s family also loves those little mini sweet peppers as a snack.

Meal prepping does take a little time and getting used to, but Pochel finds it extremely helpful, especially on busy mornings when everyone’s trying to get ready for their day. She really loves having children help prepare and make their own healthy snacks. It’s a perfect time to try to start teaching healthy eating habits. “I have found that if children are involved with making the snack, they are more likely to sample foods that they normally wouldn’t want to eat.” It also helps to try and make the process fun and creative. With a quick search on the web, parents can find endless ideas for creative and fun snack ideas for kids. Some of Pochel’s favorites are using fruits and veggies to make different shapes of animals on the plate.

“We don’t need to reinvent the wheel,” says Pochel. “There are so many fresh and creative ideas out there already. We just need to take a few minutes to look for it.” She adds that Pinterest is another place where she likes to search for kid-friendly recipes.

In addition to nutrition, keeping kids engaged and active is very important to the well-being of children. Pochel believes play dates are highly beneficial for children. It helps them develop social skills such as good communication, cooperation, and problem-solving. It can also help build lasting friendships and help with overall mental wellness. There are many options when planning play dates, from indoor activities like arts and crafts projects to building blocks and science experiments.

Pochel’s favorite is just letting the children have free play outside and then having them help prepare and make their own healthy snacks. Unorganized outdoor play is essential and beneficial to children. It helps promote their physical health as they run around, developing their motor skills and coordination. It stimulates creativity and enhances their imaginative play. It’s been proven that exercising outdoors can reduce stress and anxiety, help with relaxation, and improve our overall sense of happiness. “I think that’s all extremely important and should be considered in this busy, chaotic world that we all live in today.” Pochel’s family has also participated in many local activities over the years, ranging from mommy and me classes with Ms. Liz, located right here in SDCE, to the Amazing Athletes Program that meets at Ramona Oaks Park.

By pairing nutritious lunches with active playtime, we can help children develop healthy habits that fuel their bodies and minds for years to come.