School Lunches in Eating Disorder Recovery
It’s that time of year again: the leaves are changing, cooler mornings, an uptick in rush hour traffic, and shorter days. All signs that summer has come to a close and the new school year has begun. This can present all sorts of challenges as a new routine, or a return to past school routines, is ready for action. One of these items is planning lunches for the week. Whether you decide to pack your child’s lunch bag daily, need to keep an eye on the school’s menu to ensure your child will eat what’s being served, prepare food for yourself, buy food from a cafeteria, dine in a school food hall, or purchase takeout, the possibilities are endless… and for some, overwhelming. Especially in eating disorder recovery this can add extra pressure to meeting one’s nutrition. In this blog I’ll break down some tips for success while eating in school at different ages, whether that’s K-8, high school, or college, the student prepping their food, or parents needing to support.
Prioritize eating
First, and probably the most important tip, is to set a plan for eating throughout the day. If you are returning to grade school, likely lunch is at a designated time and ranges in duration from 15-30 minutes. If starting college, set aside a time between classes each day that can be blocked off for that mid day meal and a snack or two. Assess whether it’s best to pack or buy food to meet your nutrition or your child’s nutrition at school. Hot lunches are an option offered by most public schools and can fit within a dietitian-prescribed meal plan (if working with a dietitian and following a structured meal plan is part of your recovery). Make sure you know your options and plan ahead for what, with who, where and when you will eat. If you are struggling to meet your nutrition at home, set yourself up with friends, a classmate or two, counselor, or favorite teacher, who you know will support you in eating. At least confirm that this individual or group of people will be supportive, rather than someone who may comment on yours, theirs or someone else's food choices, hunger and fullness, and/or body.
Know your meal plan
Are you or your child following a dietitian-prescribed meal plan? Have this plan printed and easily accessible to ensure all components are met for every meal and snack. Talk with your dietitian about meal and snack ideas that you have set aside and verify that these will meet the proper nutrition. Use apps like recovery record or the Iphone notes app to keep a daily food log. Recovery record is an app I use with my clients regularly as it’s easy to access on different devices, allows for taking pictures, and is very eating disorder friendly as it does not encourage counting calories or macros, or demonize food as good or bad like many food tracking apps. Written food logs with the addition of pictures of meals or multiple-component snacks can also be a successful way to track daily intake. Note that if calorie counting and writing out your food or using an app to track calories has been a part of the eating disorder, talk with your dietitian about these concerns to reduce the chance of this method triggering behaviors.
Developing the weekly grocery list
One of the most important steps in meeting the meal plan that easily gets overlooked is developing a grocery list. Even as a dietitian if I don’t go in with a plan to the grocery store I’m stuck having to go back another day. Make sure to include everyone’s needs on this list, including your own. With the dietitian-approved meal plan and meals/snacks that meet this plan, jot down ingredients for meal prepping, come up with quick grab-and-go items, and include things you and/or your child enjoys. Make sure to include variety. If you or your child are at a place in recovery that includes fear food exposures, add these items to the list. Some ways to create a list include: grocery list apps, which can generally be shared among family members, a white board in the kitchen, old fashioned paper list, or the Iphone notes app, which can also be shared with others for easy editing.
Meal prep for the school week
With the meal plan in mind, develop a meal and snack menu for the week. Either plan this out on a weekend day or save 1-2 days during the week that are calmer with nothing in the evening to plan out the following days. Write out the specific times these meals and snacks will be consumed throughout the day. Go one step further and jot down with who the meal/snack will get eaten with and where this will happen. I recommend this as a cope-ahead technique to my clients because it helps address any potential triggers and encourages proper planning to reduce the chance of ED behaviors altering this plan. If your lunches and a snack or two require packing, set aside time the night before to do so, or wake up with enough time to not feel rushed in the morning while also leaving enough time for breakfast. Include enough food but also enjoyable foods, and incorporate variety with the addition of fear foods or newer foods.
School lunch ideas
Below are some meal ideas by age that can be made in bulk and held for a few days in the refrigerator. These are just a few of the many ideas out there, mostly focusing on options that don’t require reheating. If there is easy access to a microwave then leftovers from dinner are a great option for any age. Some portions are listed, but if you or your child is working with a dietitian, confirm with them what is required to meet a meal plan.
Kindergarten through 5th grade
PB&J made with 1-2 tablespoons of peanut butter, jam of choice, and 1-2 slices of whole grain bread, paired with ¼-½ cup grapes and something sweet like 2 oreos or chocolate pieces
If the school is peanut-free then try almond or sunflower butter for allergen-friendly options
Cream cheese and chive sandwich crackers: 1-2 servings of whole grain crackers with 2-4 tablespoon of cream cheese, add dried or fresh chives or buy cream cheese that includes chives, then pair with a veggie source like 3-4 slices of cucumbers and fruit
1-2 servings of whole grain crackers, ½-1oz cheese and 1-2oz of deli meat, paired with a go-go squeeze or another fruit pouch, and 1 individual container of low fat yogurt
Cold mac n cheese, such as Annie’s or homemade, paired with fruit and turkey or beef jerky
5/6th grade through 8th
Tuna salad sandwich topped with avocado, lettuce, and tomato, and paired with 1 serving of chips or pretzels and a side of fruit
Shredded chicken and cheese quesadilla with finely diced onions, include dips such as guac, sour cream, and/or salsa, then pair with fruit
1-2 Mini bagels with cream cheese and chives, paired with ¼-⅓ cup trail mix and a side of fruit
Pasta salad idea: prepare with shredded chicken, at least 1-2 sources of veggies, and cheese of choice, then pair with a side of fruit and Made Good mini granola bites or granola bar
High school and college
Burrito with beans, cheese, rice and ground beef or turkey, and try topping with lettuce and tomatoes, then paired with fruit and an optional side of tortilla chips and dips like salsa, guac or queso
Burritos can be made ahead and hold well in the fridge or freezer for a later date
Sub sandwich with 1-2 servings of deli meat, 1oz of cheese, a spread like guac or mayo, and 1-2 veggies of choice, then paired with raw veggies and 1 serving of chips
Pita bowl or wrap paired with a side of fruit or greek yogurt: choose a base of rice or quinoa, or for a wrap one pita pocket, include a protein such as chicken, turkey, beef, lamb or falafel, then top with feta, hummus and/or tzatziki, and 2 veggie sources
If on a dining hall plan aim for ⅓-⅓-⅓ plate break down, or 25-35% of the plate a protein source, another 25-35% grains or starchy veggie, 35-50% plant, and include fat sources such as toppings or spreads of cheese, condiments, avocado, cream cheese or butter from the various options offered
Cafeteria sub: aim for at least a 6” size sub with 1-2 servings of deli meat, 1oz cheese, spread like guac or mayo, and 1-2 veggies of choice, and paired with raw veggies and 1 serving of chips
Homemade lunchable idea: at least 1 to 2 servings of whole grain crackers, 1 serving of beef jerky or turkey jerky, 1oz block of cheese or 1-2 babybell cheese, 1-2 raw veggies, and 2-4 tablespoons of hummus
Quick packable idea: Fairlife protein shake or Owyn 20g protein shake for plant based, a clif bar, banana, and ¼ cup of trail mix
Still have questions after this blog? Reach out to us at Enhance Nutrition and we can give you support with meeting your individualized food and beverage needs while returning back to school.