Julie Van Rosendaal's tips for packing a lunch your kid wants to eat

It's only the first week of the new school year, but if you've already run out of lunch ideas for your school-aged kids,CBC Calgary food columnist Julie Van Rosendaal has some helpful tips for you.

1. Stick with what's tried and true

Don't overthink it. Social media feeds these days are peppered with glossy images of picture-perfect lunches.

"I think we put a lot more pressure on creating these interesting, creative Instagrammable lunches these days, much more than when we were kids," Van Rosendaal told theCalgary Eyeopener.

Instead of getting caught up fancy recipes and plating, go with things you know your children like to eat.

Remember, winning in this case is your kid eating the lunch you packed not trading it away.

"I think kids find comfort in the familiar. They don't mind having the same lunch every day, or a few different things in rotation," Van Rosendaal said.

2. Prep and freeze

If you're already cooking dinner, plan ahead andcook some extra portions to stash in the freezer for lunch another day, Van Rosendaal suggests.

"Maybe it's a matter of making some extra dumplings, or roasting some chicken, or a bigger piece of salmon while you're at it," she offered.

And Van Rosendaal is all about redeeming humble leftovers. Think of those uneaten roasted veggies, pasta noodlesor other grains as elements of a Buddha bowl that your kids can pack later in the week.

"Sometimes I'll make a big batch of mac and cheese, or pesto pasta, or whatever my son is into at the time, and just dip into it all week."

3. Try charcuterie

It's not uncommon for kids to want to rush through lunch or skip it altogether so that they can maximize their social time, Van Rosendaal said.

"Sometimes they're trying to talk with their friends, and they're overwhelmed by lunch."

If that's the case, try packing bite-sized things like blueberries, grapes, bits of cheese, pepperoni sticksand crackersfor kids to nibble onover their lunch hour, she recommends. It's a great idea for adults, too.

4. Involve your kids

"I'm all for getting kids in the kitchen," Van Rosendaal said. "The more they're in the kitchen doing stuff, the more they learn."

Having fresh fruit and vegetables washed and stored in the fridge for your kids to grab and go can be a great way to encourage them to take ownership of their own lunches, especially if they're picky eaters.

"You may have to inspect their lunch bag as it goes out the door," Van Rosendaal said with a laugh. But agood rule of thumb is to pack one protein, one vegetable and one fruit, she added.

With files from theCalgary Eyeopener.