7 School Lunch Tips for Picky Eaters Johns Hopkins Medicine COVID-19 Updates Masks are required inside all of our care facilities. We are vaccinating all eligible patients. Learn more: Vaccines, Boosters & Additional Doses Testing Patient Care Visitor Guidelines Coronavirus Email Alerts Find more COVID-19 testing locations on Maryland.gov. CloseSearch Submit Search Popular Searches coronavirus careers medical records map insurance accepted telemedicine Menu Health 7 School Lunch Tips for Picky Eaters Share on Facebook Share on Twitter Share on Linkedin Share on Pinterest Share via Email Print this Page Are you packing a school lunch for a picky eater? Getting your child to eat healthfully is a struggle for many parents. In this slideshow, Johns Hopkins pediatric dietitian Meredith Thivierge offers school lunch tips for picky eaters to help you prepare meals with the vitamins, minerals and nutrients your child needs to grow and succeed in school. Make Lunch Fun Children, especially younger children, can be influenced by how the food looks. Fun shapes and bright colors may grab their attention and encourage them to take a bite. You don't have to spend a lot of time carving cartoon characters out of bologna. Just take a few minutes to arrange the lunch neatly, add a personal note or use a cookie cutter to shape a sandwich or slice of cheese to add visual interest to the meal. "If the food looks fun and appetizing to you, there is a good chance your picky eater will also find it appetizing," Thivierge says. Sneak in Foods to Cover All Food Groups You may have to get creative to make sure your picky eater's lunch covers the five major food groups: fruits, vegetables, protein, grains and dairy. If your child is allergic to or intolerant of specific foods, it may be worth talking to your pediatrician about a multivitamin or supplement. If dietary restrictions are not an issue, you can try sneaking in foods your picky eater refuses to eat. "Blending cauliflower with mashed potatoes or adding spinach to a fruit smoothie are a few ways parents can trick their children into eating healthy foods," Thivierge suggests. She also advises asking your child why they dislike certain foods. If they simply don't like the texture or look, this can sometimes be remedied by trying different cooking techniques. Involve Your Children Picky eaters, and children in general, are more likely to eat something if they helped to make it. Participation gives kids a sense of ownership in the final product and helps them see exactly what's inside that sandwich or salad they are having for lunch. You can involve your children at every stage of the process, from picking a recipe to food shopping and meal preparation. "Together you could create a list of foods your children enjoy and that you approve of and then have them choose from this list," recommends Thivierge. This allows parents to remain in control while giving a child the freedom of choice. Avoid Introducing New Foods at Lunch It's important to keep introducing new foods to your picky eater, as it can take 10 to 20 times of 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 box. They may start with more familiar foods and are more likely to ignore new items. Thivierge suggests introducing new foods at dinner when the whole family can encourage the child to try something new. Make a List and Change Up the Menu Start working on your school lunch menu based on the foods your child agrees to eat. "It helps to make a list of all foods your picky eater tolerates, but it's also important to find different ways to serve them," Thivierge says. For example, if cucumber is the only vegetable your picky eater will stomach, try serving it with different dips or roll it up with lunch meats and cheese. The United States Department of Agriculture website has a variety of recipes created with input from school children to help you find new school lunch ideas. Changing it up is the key to keeping your child from losing interest in the few healthy foods they like. Think Outside the Lunch Box What do you picture when you think about a typical school lunch? Is it a ham and cheese sandwich, a carton of milk and an apple? Although there is nothing wrong with sandwiches, they can get boring quickly. Why limit yourself to traditional lunch foods? It's perfectly fine to pack soups, salads, quesadillas and even breakfast foods for lunch. You could come up with theme days like "mac 'n cheese Mondays" so that your child knows what to expect. "And if your child wants to eat lunch at school, that's okay too. Find a balance between school lunches and packed lunches and plan these meals together," Thivierge says. Be a Role Model Children tend to mirror their parents. If you don't eat lunch and instead snack all day, your child may start skipping lunch too. Or if you enjoy a cupcake before dinner, your picky eater may start filling up on dessert before they get to the healthy part of the school lunch. "Leading with a good example is important, especially when it comes to foods you as a parent may be picky about," points out Thivierge. If you serve mushrooms to your child, yet pick them off of your own plate, your child may follow your cues. Additional Resources For more information about child nutrition, school lunches and back-to-school tips, take a look at these resources: Back-to-school health guide for parents School-aged child nutrition Children's Nutrition Center Raising healthy children Find a Doctor Specializing In: General Pediatrics At Another Johns Hopkins Member Hospital: Howard County General Hospital Sibley Memorial Hospital Suburban Hospital Find a Treatment Center Johns Hopkins Children's Center General Pediatrics and Adolescent Medicine Find Additional Treatment Centers at: Howard County General Hospital Sibley Memorial Hospital Suburban Hospital Related Nutritional Deficiencies Packing a Healthy School Lunch School-Aged Child Nutrition Childhood and Teenage Obesity: Partnering with Your Pediatrician Request an Appointment Find a Doctor Find a Doctor See More Related Nutrition: Adolescent Nutritional Deficiencies Back to School Packing a Healthy School Lunch School-Aged Child Nutrition School-Aged Child Nutrition Related Topics