This article comes from an excerpt in Little Sugar Addicts. I originally wrote it for parents who are dealing with their children. However, as I am dong a lot of thinking about lunch, I thought it would be fun for
all of us. I actually have the lunch list on my own refrigerator.
Before we talk about what to put in the other two meals of the day, let me share a little about the idea behind lunch and dinner for children. The most important rule is eating on time. Most sugar sensitive parents have trouble with regular meals on
time. I mean this very kindly. You get distracted or involved or busy and you forget that it is 11:30 and your child needs to eat lunch. You figure the snack will tide her over and she will be fine. You know that you can push yourself a little more and just finish up. That may be true for your grownup body; it is not true for your child.
So, step 4 for kids means having to pay attention to time. I know, you thought I was going to say you have to pay attention to food. Yep, that too. But first, let's do time. Children really cannot go more than about 3 hours without eating. Your parent job is to make sure they have food on time. It is funny; most parents think the contents of the meals are the most crucial. They get very motivated and start thinking about what to feed their children and don't really factor in
when. The more I talk with sugar sensitive parents, the more aware I have become about when.
Let's start with this. Think about the children who eat at home with you. This will be little ones who are not in day care and most of them on the weekends. Do a quick review and see if time is an issue for you. What are your
typical routines? Do you even know when your children eat lunch? Start with what is easiest in making a time change. It may be weekends or it may be the during the week routine. Spend a week and see if you can get all the lunch times you have control over within the same 30-minute period every day. Just try this and talk with your children as you are. Get a sense of what supports this and what messes up your plan. Just as we have done with everything we are doing, knowing what gets in the way
will give you choices about what you need to do to make this successful.
Marty always gets in trouble on Saturday. She takes the kids out to do Saturday errands. She has just one more thing to do and pushes the time edge until her kids are falling off the cliff. One boy starts getting wild at 3.5 hours. The other starts
to whine at 3 hours. Her daughter gets pale and quiet.
Suzanne is fine with her kids on the weekend, but has a terrible time during the week. She works out of her home and gets on the phone - 11 becomes 12:30 in a flash. She has sweet kids; they are very cooperative and dont whine or create a problem. She just didn't
notice that they got pale and lay down on the couch at 11:30. She just thought they were being good.
Many parents really have to work on this one. Be kind and gentle with yourself. Talk with your children and see if you all can identify ways to have everyone help remember time. Set an alarm clock. Give the 5 year old a
digital watch so he can come remind you. Write out the schedule and put it on the refrigerator.
If everyone goes off to school, plan for the weekends. Talk about lunch at breakfast time. What are the plans? Where? When? And then, of course, what?
Lunch needs to have the same amount of protein as for breakfast. By now, you and your kids know the protein drill. Sit down with your kids and talk about lunch options. Be very specific. If they have fast food choices at school, have THEM sort out which choices will work. They may discover that they need a supplemental protein package. Talk with them about what will work. Here are some ideas for wraps
• Grilled chicken, mayo, lettuce, tomato, onion Fajita
• Flavor tofu (or meat), onion, peppers, salsa
• Scrambled eggs, potatoes, chili, cheese & beans
• Chicken Salad with grapes and walnuts
Grilled salmon and roasted red pepper dressing
• Roasted veggies with shrimp/chicken/pork
• Stir fry veggies with shrimp/chicken/pork
• Sandwich meats and cheeses piled high
• Sloppy Joes made from ground hamburger or turkey and Sloppy Joe Mix
• Navajo Taco ground beef, beans, lettuce,
onion, tomato and salsa
• Peanut butter and apples and raisins
• Planned over meatloaf, cheese and sliced tomato
• Tuna salad with apples
• Egg salad with onion flakes and tomatoes
If you are not thinking of *kids* so much, but are wanting to make a
lunch list for yourself, simply sit down and list out what you like. Keep it simple. And then the key is to have those ingredients on hand all all the time. Sunday morning, look in your refrigerator and think about this. Do you have your lunch food? Are there things you want to eat? Wanting to eat something yummy is the KEY to remembering to stop and eat. If you have to think and plan and fuss, you won't do it :). Go over to pinterest.com and search for adult bento boxes. See what you
think. Come to the forum and share your best finds.