From the Author of “There is a Rainbow in My Lunchbox”

How I helped others improve their overall wellbeing by merging my passions

As a registered dietitian (RD), board licensed nutritionist, children’s book author, and mom, I have always been passionate about promoting healthy eating habits from a young age. I began working in a hospital setting as a RD while simultaneously teaching cooking classes in the evening. I realized I was providing nutrition education while class was in session and immediately started my mission to merge these two passions. I wanted to use my nutrition expertise to help others improve their overall wellbeing, ease their discomfort, simplify the complexity of making healthy food choices, and guide them towards optimal health in and out of the kitchen. I started seeing clients 1:1 for outpatient nutrition consulting. 

Teaching Children About Healthy Foods

After becoming a mom, I discovered a missing gap in the children’s book space for educating nutrition in kid-friendly language. As a dietitian and a parent, I knew the importance of teaching children about healthy foods early on. But when I searched for books on nutrition, I realized that most didn’t quite capture what I was looking for: a fun, engaging way to introduce the foods exposed every day to a toddler, like fruits and vegetables. 

The Playful Approach

I wanted a book that could spark curiosity, help kids recognize nutritious choices, and be something families could read together…enjoying the experience while learning. So, I decided to write a book that would combine my passion for nutrition with a playful approach. By teaching about fruits and vegetables through colorful pictures and accessible language, I could make sure kids had the opportunity to learn information they could recognize and relate to in real life. 

Additionally, my dissatisfaction with children’s books was increasing bedtime story after bedtime story. I found myself asking my son questions after most pages to engage his attention. My creative juices started flowing as I continued to see a gap in the market for more dynamic and participatory reading experiences. I set a goal to create a children’s book that includes interactive questions after each page that supports critical thinking and discussion. By making the book interactive, I wanted to help kids connect with the material in a fun way, and make learning about nutrition more memorable and enjoyable. 

My First Children’s Book, “There is a Rainbow in My Lunchbox”

This led me to my first published children’s book titled There is a Rainbow in My Lunchbox. The mission is for parents (and caretakers) to see their child’s excitement when they recognize foods from their meals, and feel a sense of pride knowing they are helping build a foundation for a healthy future. I believe early exposure to nutritious foods helps establish a foundation of healthy eating patterns that can last a lifetime. 

How I gamified lunch to stimulate interest and curiosity

Once my son started school and required a packed lunch daily, I prioritized preparing a nutritious lunchbox that would excite him. Making his lunchbox visually appealing helped enhance his willingness to eat nutritious foods. Ultimately, it was a ripple effect as he would come home and tell me that his peers wanted me to pack their lunches too, and then parents began to reach out inquiring about my lunchbox creations. I created an instagram account showcasing his lunchboxes captioned with nutrition facts and recommendations, in hopes of fostering a culture of healthy eating among kids. 

Fun shapes and colorful fruits and vegetables can stimulate a child’s interest and curiosity which certainly happened throughout the school year in my son’s classroom. My packed lunches encouraged other kids to embrace nutritious foods reinforcing positive associations with healthy eating.

Fostering healthy habits from an early age

The scientific evidence surrounding the impact of nutrition on children is dynamic and ever-growing with ongoing research uncovering new insights into how diet influences children’s development and growth. Studies are continually revealing the intricate connections between nutrition and factors such as cognitive function, behavior, and long-term health outcomes. This expanding knowledge base underscores the importance of staying informed about dietary choices that support optimal growth and development for children. 

As we learn more about how different foods affect young bodies and minds, we can better equip ourselves to foster healthy habits from an early age. While I primarily work with adults for nutrition services, as a mom and RD, I have an innate desire (and credentials) to empower parents with practical tips and fun ideas to make healthy eating enjoyable for kids, and to also dispel myths and guide them in making informed food choices. 

My lunchbox recommendation is by the brand Lunchbots and you can receive 10% off with discount code RAINBOWINMYLUNCHBOX10OFF.

My top 5 tips for packing a well-balanced lunchbox:

1. Include food groups: 

Aim for a balanced meal by including a protein source (think lean meats such as turkey breast, eggs, or legumes), whole grains (whole grain bread, sourdough, grain- based crackers), and an assortment of fruits and vegetables. This ensures kids get essential nutrients to fuel them for the remaining part of their school day.

2. Keep it colorful: 

Use a variety of colorful fruits and vegetables to make the lunch visually appealing. Different colored fruits and vegetables often have unique flavors and textures, while providing a range of vitamins and minerals. This encourages kids to explore and discover new tastes, promoting a more adventurous palate.

3. Incorporate healthy fats: 

Add sources of healthy fats, such as avocado in slices or mashed as guacamole, chia-seed pudding or squeezable chia pouches, hummus, cheese, or nut and seed butters (school allergen policy dependent). Healthy fats are crucial for brain development and cognitive function. They support memory, focus, mental performance, and are a concentrated source of energy. Including healthy fats in lunches often keep kids satisfied and energized throughout the school day, reducing the likelihood of mid-afternoon energy crashes.

**Pro tip: 

Many vitamins, such as A, D, E, and K, are fat-soluble, meaning they need dietary fat for proper absorption. Including healthy fats helps ensure kids get the full benefits of these essential nutrients.

4. Mindful portion control: 

Be mindful of the portion sizes. Especially when it comes to picky eaters, remember to pack appropriate amounts to ensure kids aren’t overwhelmed but still have enough to feel full and satisfied. When kids look at their lunchbox and see “too much food,” they may feel overwhelmed, and become inclined to avoid eating rather than enjoying their meal. This can result in feelings of pressure or anxiety around food, causing them to focus more on the quantity than the quality or taste of what’s offered. Instead, presenting a balanced and visually appealing selection in smaller portions can encourage kids to engage with their lunch positively. By offering a variety of smaller portions, kids are more likely to explore and enjoy different foods without feeling overwhelmed. This approach can promote a healthier relationship with food, making lunchtime a more enjoyable experience.

5. Get kids involved: 

Encourage kids to help prepare their lunches with these guidelines. You may use the resources in the back of my book There is a Rainbow in My Lunchbox, that provides a tally chart to record the colorful fruits and vegetables consumed that day. When kids have a say in their lunch choices, they’re more likely to feel a sense of ownership and responsibility for what they eat, leading to better eating habits. Involving kids in the selection process can help them learn about nutritious foods and why they’re important. This education can empower them to make healthier choices in the future.

For another blog from a wellness expert, read “6 Tips to Get Kids Talking from a Pediatric Speech Pathologist“.