| How to Maintain a Car Posted: 01 Oct 2019 05:00 PM PDT Doing the right kinds of maintenance on your car will not only help it to hold its value, it will also help to keep it safe and reliable. Regular car maintenance involves a wide variety of projects that may not all be easy to do at home. However, by understanding what needs to be done to maintain your car, you can be better equipped to talk to your local service center about doing the work your car needs. [Edit]Managing Your Car's Fluids and Filters - Look for application-specific needs in your owner's manual. While many aspects of routine maintenance on your care are universal, there are some that may be specific to your car's particular make, model, or year. Check in the owner's manual for scheduled maintenance requirements to ensure you don't miss any important ones.[1]
- Some cars need to have their timing belts replaced at specific mileage intervals. Otherwise, you risk doing damage to your cylinder head.
- If you don't have an owner's manual, refer to the manufacturer's website for further guidance.
- Check the fluid reservoirs in the engine bay and add more fluid when needed. Your engine bay has plastic reservoirs for brake fluid, engine coolant, windshield washer fluid, and power steering fluid. The lower line on the reservoir is the "fill" point. Any time you see the fluid drop below that line, add more until it's back up to the higher line, which is the "full" point.[2]
- Some vehicles have specific requirements for the type of coolant or brake fluid you use. Refer to your owner's manual or an application specific repair manual to see what kind is right for your specific car.
- To fill each reservoir, unscrew the cap and pour the fluid in until it reaches the "full" point as indicated on the side. Then screw the cap back on.
- Change your oil every 3,000 miles. Once you hit the 3,000-mile mark, jack up the car and slide a container beneath the oil pan. Remove the drain bolt (the only bolt running into the oil pan) and allow the oil to drain out into the container. Then locate the oil filter and remove it it. Put a bit of oil on your finger and run it along the seal of the new filter, then screw it in place. Return the drain bolt to the oil pan once it has finished draining.[3]
- Refill the engine with the correct amount and type of oil once the new filter is in place and you have reinserted the drain plug.
- Different vehicles have different oil capacities and requirements. Refer to your owner's manual or an application specific repair manual to find out what type and amount of oil you need for your car.
- Swap out your air filter every year. The air filter prevents sand and debris from getting into your engine from outside. Most filters need to be replaced annually, though some aftermarket filters can be cleaned instead of replaced. Find the airbox at the end of the intake pipe that leads into the top of the engine. Release the 2 to 4 clips holding it closed and open the top to access the air filter.[4]
- The filter just sits inside the air box. Remove it with your hand and set the new one in its place.
- Close the air box again and use the clips to secure the lid.
- Use the right octane fuel for your engine. The octane rating of fuel is a measurement of the fuel's stability under pressure. High compression or forced induction engines (turbocharged or supercharged engines) require a higher octane fuel than most other vehicles. Using a lower octane fuel could cause damage to the engine and create real problems in the future.[5]
- Most cars that require "premium" fuel will say so on the instrument cluster of the dashboard and over the fuel filler cap.
- Check your owner's manual or the manufacturer's website if you're still unsure what octane level of fuel your vehicle needs.
- Install a new fuel filter every 40,000 miles. The fuel filter blocks the passage of dirt and sediment from your fuel tank to the engine itself. To replace the filter, locate it along the fuel line running from the gas tank to the front of the car. It will look like a cylinder with a nozzle coming out of the front and back. Place a container beneath it to catch any leaking fuel, then use a flat head screwdriver to pop off the clips holding the fuel lines on the nozzles.[6]
- Loosen the bracket holding the old fuel filter in place and slide it out.
- Slide the new one into the bracket and tighten it down. Attach the fuel lines to each nozzle and reinsert the clips to hold them in place.
- If you break the clips, you can buy new ones at your local hardware store.
- Drain and flush your coolant system once a year. Jack up the vehicle and place a container beneath the radiator's drain plug. Open the drain plug and allow all of the coolant to pour out. Then close the drain plug again. Open the radiator cap at the top of the radiator and fill it with water, then close the cap and drain it again. Then refill the radiator with the right coolant for your vehicle.[7]
- Most vehicles require a 50/50 water and coolant mixture. You can usually purchase pre-mixed coolant at your local auto parts store.
- Check your owner's manual or a vehicle specific repair manual to see how much coolant to add and what specific type of coolant your car needs.
- Clean your radiator with bug remover when it gets dirty. Spray radiator bug remover onto the radiator and allow it to sit for a few minutes. Don't touch or scrub the radiator itself. Touching it may bend the blades or result in injury since they are sharp. Instead, allow the bug remover to set for around 2 minutes and then spray it off with a hose.[8]
- Read the instructions on the bug remover you purchase to make sure you use it properly.
[Edit]Taking Care of Brakes, Belts, and Hoses - Replace your brake pads every 20,000 miles. Failing brakes can be extremely dangerous. If you think your brakes may be failing, have them serviced immediately. To do it yourself, loosen the car's lug nuts and then jack the vehicle up. Support the car with jack stands then remove the lug nuts the rest of the way. Locate the brake caliper (it looks like a vice clamped onto the circular rotor) and remove the 2 bolts that hold it in place. Slide it off the rotor and use a C-clamp to compress the piston back into the caliper.[9]
- At that point, you can install the new brake pads into the caliper by sliding them into place where the old ones were.
- Remove the C-clamp, place the caliper back on the rotor, then reinsert the 2 bolts that hold it in place.
- Repeat that process on the other side, then put the wheels back on and lower the car.
- Change out worn or damaged belts. Check your belts for signs of cracking or advanced wear like rub marks. Then, check the belt's tension to ensure it hasn't stretched out. If you spot signs of damage or the belt doesn't have enough tension, replace it. Insert a breaker bar into the opening on the auto-tensioner pulley and turn it counterclockwise if your car is equipped with one, otherwise, loosen the 2 bolts holding the alternator on the bracket to relieve the tension on the belt. Slide it off of all the pulleys then put the new on one in its place.[10]
- Make sure to follow the diagram on the sticker in your engine bay (or in an application-specific repair manual) when running the new belt through the pulleys.
- Use the breaker bar on the auto tensioner or apply pressure to the alternator to add tension to the belt, then release the tensioner pulley or tighten the alternator bolts in place to keep the belt tight.
- Replace cracked or damaged hoses. With the hood open, look over the rubber hoses in the engine bay for any signs of damage. If you spot a damaged hose, place a drain pan beneath it and loosen the hose clamps with pliers or a screwdriver. Remove the hose and take it to your local auto parts store to get a replacement one of the correct length and interior diameter.[11]
- Install the new house in place of the old one and re-tighten the hose clamps.
- Add a 50/50 water and coolant mixture to the coolant reservoir until it reaches the full line again when you're done.
[Edit]Maintaining the Electrical System - Clean your battery contacts once a year. The connection for your battery can sometimes get corroded or covered in grime, making it harder for the electrical current to flow through the car's system. Use the correct sized wrench or socket and ratchet to loosen the bolt holding the negative (-) cable on the battery, then slide the cable off. Then do the same with the positive (+) cable. Add 1 tablespoon (13.8 g) of baking soda to of water, then dip a steel toothbrush in the mixture.[12]
- Use the brush and mixture to clean all corrosion and grime off of the battery posts and the metal connections on the cables.
- Wipe the battery posts clean with a damp rag, then connect the positive cable to the battery again.
- Reconnect the negative cable last.
- Test your lights and replace any bulbs that have blown out. Ask a friend to stand in front of your car while you turn on your headlight low beams and then high beams. Then test the left and right turn signals. Next, ask your friend to move to the back of the car while you test your brake lights and each turn signal once again.[13]
- You can access blown out headlight bulbs from behind the headlight housing inside the engine bay. Tail lights are usually accessed through the inside of the trunk.
- Unplug the wiring pigtail going into your headlight or taillight, then twist the bulb housing counterclockwise and pull it backward to remove it. Replace the bulb and reinsert it.
- If you can't figure out how to replace a bulb that's gone out, refer to the vehicle's owner's manual or an application-specific repair manual for more guidance.
- Check and replace fuses as they blow out. If some lights go out in the interior of your car, chances are good that it's a blown fuse. Locate the 2 fuse boxes in your car. One is usually near your left knee when sitting in the driver's seat and the other is often found inside the engine bay. Use the diagram on the fuse box lids to find the right fuse for the lights that went out, then remove that fuse and replace it with one rated for the same electrical amperage.[14]
- The number of amps a fuse can withstand is written on the fuse itself. Make sure the new fuse has the same number written on it as the blown one you're replacing.
- If you can't locate your fuse boxes or they don't have the diagram, refer to the owner's manual or an application specific repair manual to find the fuse that's gone out.
- Replace your spark plugs every 30,000 miles. Open the hood and locate the spark plug wires running into the top of the engine. Grip the closest wire to you low at its base and pull it up to unplug it from the spark plug. Use a spark plug socket and a ratchet to unscrew the spark plug and pull it up and out of the engine.[15]
- Gap the new spark plug using a spark plug gapping tool. You'll find the correct gap measurement in the vehicle's owner's manual or an application specific repair manual.
- Place the new plug in the spark plug socket and insert it into the engine. Insert it first by hand and then tighten it with a ratchet.
- Reconnect the spark plug wire and repeat the process for each cylinder.
- Use an OBD-II scanner to check and clear error codes. If your check engine light comes on, turn the vehicle off and plug an OBD-II scanner into the rounded trapezoid-shaped port located beneath the steering wheel. Turn the key in the ignition to "accessory" and turn on the code scanner to see what set off the check engine light.[16]
- Write down the code if the code scanner doesn't give you an English description. You can look the code up on the manufacturer's website or in an application-specific repair manual.
- Use any error codes you find to help you determine if there is something wrong with your vehicle that may need repairs.
- Once you make repairs, use the code scanner to clear the error codes and turn off the check engine light.
- You can purchase OBD-II scanners at your local auto parts store, but they can often scan your car for your for free.
[Edit]Handling Exterior Maintenance - Check your tire pressure and add air when needed. Look at the side of your tire and find where it says, "max pressure" followed by a number and the letters "PSI." Then, unscrew the cap on the tire and press a tire gauge onto the nozzle to see what the pressure inside the tire actually is. If it's lower than a few PSI (pounds per square inch) below the maximum rating, use an air compressor to add air to the tire until it's within a few PSI of the max.[17]
- Many tire air machines at gas stations have a tire gauge built into them.
- Low tire pressure can reduce your fuel mileage and cause your tires to wear out prematurely.
- Use a penny to check the tread on your tires for wear. You can use a penny to assess the level of tread left on your tires quickly. Turn the penny upside down and hold it so you can clearly see Lincoln's head. Insert the penny into the groove between the tire treads and see how much of Lincoln's head you can still see clearly.[18]
- If you can see Lincoln's hair, you will need new tires soon.
- If you can see Lincoln's entire head, you need new tires immediately.
- Rotate your tires every 5,000 miles. Make sure the tread on your tires wear evenly by swapping them on the car periodically. Jack the car up and support its weight with jack stands, then take the wheel and tire from the rear of the car and install on the front. Install what was the front wheel onto the rear. Then do the same on the other side.[19]
- Front and rear tires wear differently because the front tires do most of the braking and turning.
- With some tires, you can swap them from side to side as well.
- If your tires have directional arrows on the sideway, keep those arrows pointed toward the front of the car. Do not swap the tires to the other side.
- Swap out your windshield wipers when they start to streak. Windshield wipers are an important piece of safety gear for your car. When they begin to make streaks on your windshield, it means they need to be replaced. On most cars, you can grab the wiper and pull it out away from the windshield. Then turn the wiper so it is perpendicular to the wiper arm and slide it down off the arm's hook to remove it.[20]
- Slide the new wiper onto the hook, then rotate it so it is parallel with the wiper arm.
- If you can't figure out how to remove the wiper blade, refer to your owner's manual or an application-specific repair manual.
- Wax your car to protect the paint twice per year. The paint on your car does more than just keep it looking nice. It also prevents rusting that can lead to expensive repairs. Wash your car and then apply a fresh layer of wax to the paint every 6 months to give it a bit of added protection and stave off any potential rusting that could develop.[21]
- First wash the car with automotive soap and rinse it thoroughly. Allow it to dry or dry it with towels.
- Apply the wax to the car's paint using the provided applicator in a swirling motion, then wait for it to dry completely.
- Buff the wax off using a clean chamois cloth.
- Many service centers and auto mechanics will offer "tune-ups." These aren't always worth it. Ask for an itemized list of what work each shop will do during their tune-ups.
- Most of these items can be done at home with common hand tools, or by your neighborhood auto service or auto repair facility.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Celebrate Oktoberfest Posted: 01 Oct 2019 09:00 AM PDT Oktoberfest, held September 21 - October 6, 2019, is known as the biggest party in the world. First held in 1810 to celebrate the marriage of Crown Prince Ludwig of Bavaria to Princess Therese of Saxony-Hildburghausen, today's festivities take place over two weeks, with every day dedicated to enjoying German beer and food. Whether you're planning a trip to Munich or throwing a party closer to home, celebrating Oktoberfest means surrounding yourself with good friends, tasty food, and plenty of beer. O'zapft is (The beer is tapped)! [Edit]Throwing an Oktoberfest Party - Invite guests a week or two ahead of time. The traditional Oktoberfest party in Munich is enormous, with over 6 million attendees over the course of a few weeks. For a backyard, DIY Oktoberfest party, anywhere from 5-15 guests is a good range. You can invite them through text or e-vites or send out Oktoberfest-themed paper invitations for a fun, traditional flair.[1]
- You can invite your friends as soon as you start planning, but try to get the word out at least a week or two in advance. Ask them to RSVP so you know how much food and drink to provide.
- Specify the date and time, and whether guests should brings dishes or beer to share, like a potluck.
- If you send out paper invitations, decorate them with Bavarian flags, beer mugs, and Gothic-style fonts to fit your theme.
- Encourage male guests to wear traditional clothes like lederhosen. Dressing in "tracht," or traditional German attire, can make your Oktoberfest party feel authentic, festive, and much more fun. For men, this means the classic lederhosen and hat pairing, which you can find online, in costume stores, or around the house for a DIY version![2]
- Let female guests come in their best dirndls. Women have their own version of tracht, complete with a three-piece dress called a dirndl. You can buy one online or in costume stores, or make it with clothes you already have. Just be careful how you tie on your apron! Tying a bow on the left means you're single, while putting it on the right indicates that you're married or in a relationship.[3]
- Set out a table and benches outside to replicate the community atmosphere. Oktoberfest traditionally is celebrated in big tents and long, community-style tables, making it a celebration of culture and togetherness. Bring this feeling into your own Oktoberfest party by setting out long, rectangular tables outside with benches, if you can. Incorporate the blue and white colors of the Bavarian flag by covering the tables with a blue and white checked tablecloth, or a simple white one with blue decorations.[4]
- Fill clean, empty beer bottles with flowers or wheat straws to add a unique autumn flair to your table decorations.
- Decorate with flags and beer steins. Hang up Bavarian flags, streamers, and lanterns around your yard. Set out candles on the table for lighting and add additional flair with traditional German items, like beer steins and Alpine hats. Don't go overboard with your decorations—keep it simple and unified with the blue and white color scheme for a laidback, authentic Oktoberfest feel.[5]
- You can also make your own pretzel garland to hang and nibble from. Make or buy soft pretzels and thread them together with twine. Hang them from a fence or gazebo and tell your guests to tear them off when they get hungry!
- Prepare traditional German food, like sausages and sauerkraut. Oktoberfest parties aren't complete without some tasty German foods to soak up the beer. Meat is a must, especially sausages, along with some bread and veggies for variety. Set the food out on the table and encourage guests to help themselves![6]
- Serve snacks in empty cardboard six-packs. In addition to heavy, filling "main course" items like meats and soft pretzels, you'll also want to set out some light snacks for guests to nibble on throughout the night. Go with salty snacks like popcorn, hard pretzels, nuts, and crackers. Instead of bowls, set them out in empty cardboard six-pack holders for a cute, Oktoberfest-themed alternative.[7]
- Serve plenty of German beers in steins. It's an Oktoberfest party—beer is the number one priority! For a money-saving, potluck-style option, you can ask your guests to bring a six-pack each of their favorite, ideally German-style brew. For a more traditional Oktoberfest experience, you'll need to buy from the 6 breweries that make the official Oktoberfestbier served in Munich.[8]
- Set out German desserts like Lebkuchen hearts or Black Forest cake. End the night on a sweet note with traditional German desserts. Bake or buy Black Forest cake, a rich chocolate torte mixed with sour cherries and Kirschwasser, a cherry brandy. You can also hand out "Lebkuchen" hearts, heart-shaped gingerbread cookies traditionally served at German Oktoberfest celebrations.[9]
- Lebkuchen hearts are traditionally decorated with love notes for a sweetheart. You can get your guests involved by making the gingerbread cookies beforehand, then setting up a cookie-decorating station to let everyone write their own messages.
- Play brass band "oompah" music for an upbeat, traditional feel. Bigger celebrations often book brass bands to play German "oompah" music, but if you can't get live music, try playing some from a speaker system. It's fun to dance to and can solidify the Bavarian feel of your party.[10]
[Edit]Celebrating in Germany and Around the World - Head to Munich for the original and largest Oktoberfest celebration. Oktoberfest has been held in Munich since 1810, and the main celebration still takes place in the original meadow, called Theresienwiese or "Wiesn." The festival attracts over 6 million guests a year and is known as the biggest party in the world. It'll be expensive, but might be worth it if you love drinking beer, meeting new people, and experiencing a fun cultural tradition.[11]
- Book flights and accommodations as early as you can. Munich fills up fast in the days before the festival, especially near the start and end. Look for deals and packages online, and consider staying in hostels or Airbnbs instead of hotels.
- Get there on the first day to see the ceremonial start to the festival. Oktoberfest kicks off on Saturday, September 21, 2019 with a ceremony and parade. The mayor of Munich will tap the first barrel of beer, followed by saluting shots at the Bavaria statue that signal to the city that Oktoberfest has started. Later, a big parade of horse-drawn carriages representing different breweries will march down the streets of Munich.[12]
- The Costume and Riflemen's Procession takes place on the first Sunday of the festival. Ceremonial "troops" march down the streets in historical uniforms, accompanied by marching bands, animals like horses, cows, and goats, and floats displaying local traditions.
- Another main event, the open-air Oktoberfest music concert, takes place a week later, on the second Sunday of Oktoberfest.
- Dress up in dirndls and lederhosen for a fun, traditional look. Many Oktoberfest-goers, both Bavarian's and foreigners, deck out in lederhosen and dirndls for the festival. It's not required, but can be a fun excuse to wear a costume and feel like a part of the festivities. You can buy your clothes online beforehand or head to one of the shops in the city that specializes in them.[13]
- Book a place in the more popular tents to ensure a spot. Entry to Oktoberfest is free, but you can get turned away from tents when they start to fill up. To avoid this, get there early, especially on the weekends; the festival opens at 9:30 am and goes until around midnight, but the official guide recommends arriving no later than 2:30 pm. You can also request to reserve seating ahead of time using the Oktoberfest website.[14]
- Head to the smaller tents during the week for a more diverse and less crowded experience. The main tents are often packed, but Oktoberfest is huge—you can easily find less crowded tents for a more interesting and relaxing experience. Check out these options on the weekdays, especially, to have the most time and space to look around and sample beers at your leisure.[15]
- The Winzerer Fähndl tent, for example, has a beer garden, while the Hackerbräu tent is completely decorated in the Bavarian colors of blue and white.
- The smallest tent is the Glöckle Wirt tent, which seats just 98 people and lines its walls with traditional cooking utensils, musical instruments, and paintings.
- Check out the rides and music for entertainment. There's more to Oktoberfest than just eating and drinking! Check out the festival attractions, which include small rollercoasters, spinning rides, and merry-go-rounds, or listen and dance to the live brass bands playing fun "oompah" music.[16]
- If you don't like beers as much, you can also check out the Weinzelt, or wine tent, or snack on sweet treats and pastries from different tents.
- Check out worldwide Oktoberfest celebrations if you can't make it to Munich. Munich may be the traditional heart of Oktoberfest, but the festival is now celebrated all over the world. If you can't make it to Germany this fall, try an international celebration and get a different flavor of the festival. You can also go online to see what local Oktoberfest events are being held in your area.[17]
[Edit]Sample Oktoberfest Food and Drinks [Edit]Warnings - Remember to always drink safely and responsibly.
- Organizers have tightened Oktoberfest security in Munich, but do your best to stay alert in case of emergency.
[Edit]References [Edit]Quick Summary |
| How to Pack Healthier School Lunches Posted: 01 Oct 2019 01:00 AM PDT Although purchasing a school provided lunch may be easier and quick, packing your child's lunch might be more beneficial. A home-packed lunch allows you to have some control over what your child eats, provides you a chance to send a "little love" with your child to school and will most likely be a little less expensive than a traditional school lunch.[1] However, packing a balanced and nutritious lunch for your child each and every day can be difficult and time consuming. Plus, finding nutritious foods and meals that your child will actually eat and enjoy may also present as a challenge. With a little planning and meal prep, you can easily pack a healthy, nutritious lunch for your child. [Edit]Including Nutritious Foods in School Lunches - Always include a source of protein. Including a source of lean protein in your child's lunch is essential. Protein will provide them with the energy to pay attention during the day, support muscle and tissue development and metabolism.[2]
- Leaner protein sources are preferable to high fat, highly processed or fried protein. Lean protein is lower in calories and fat which makes it fit well into a balanced diet.[3]
- Include 1 – 3 ounces of protein in your child's lunch. They only need about 4 – 6 oz of protein total each day.[4]
- Offer a wide variety of lean protein to help expand your child's palate and provide them with a larger variety of nutrients. Try: seafood, poultry, eggs, lean beef, beans, nuts, or tofu.
- Options to try include: a hard boiled egg, lean deli meat or tuna salad on a whole wheat mini bagel, 1/2 cup of oven-fried tofu bites, or two deli meat and cheese roll-ups.
- Offer a fruit and vegetable. Both fruits and vegetables are essential part of a child's diet. They provide valuable amounts of fiber, vitamins, minerals and antioxidants to support healthy growth and development.
- Include a 1/2 cup serving of both a fruit and a vegetable each day in your child's lunch.[5]
- Include a variety of items throughout the week to expand your child's palate and preferences to these sometimes, tricky to eat foods.
- If you're purchasing canned fruit, fruit cups or frozen fruit, choose items that are packed in water or 100% juice instead of syrups. For vegetables, choose canned or frozen items without added salt, gravies or sauces.
- Add in a serving of dairy foods. Although dairy foods are typically considered part of the "lean protein" food group, they should be considered as a separate food group for children.
- Dairy foods contain high amounts of calcium and Vitamin D which are essential for healthy bone growth. Unlike adults, children have the ability to continue increasing their bone density as they age. Calcium is essential for this important process to occur.[6]
- Children need a total of 2 – 3 cups of dairy foods during the day. Including one serving at lunch can help your child meet this goal.[7]
- Most children above age 2 or 3 years old, do not need full fat milk or yogurt. Go for or low-fat options for younger children, and low-fat or fat-free options for older children for your child's dairy foods.
- Choose a variety of items like: milk, cheese, yogurt and cottage cheese.
- Choose nutritious sources of grains. Like other food groups, including the most nutritious source of grains, like breads, wraps, pastas or rice, will boost the overall nutrition of your child's lunch.
- Include 2 – 3 ounces of grains in your child's lunch. They only need about 4 – 8 total each day.[8]
- 100% whole grains are a preferable choice for your child's lunch. These grains are minimally processed, contain higher amounts of fiber, protein and other nutrients that will support your child's growth.[9]
- Instead of items like white bread, plain flour tortillas, white rice or plain pasta, go for 100% whole grain options. Try whole wheat bread and tortillas, brown rice or quinoa, whole grain oats, or whole wheat pasta.
- Some children might not like the look of whole grains or their more intense flavor. Try "white" whole grain foods to help disguise these nutritious grains in their diet.
- Include a hydrating beverage. Like adults, children need to drink adequate amounts of fluids everyday to keep their little bodies hydrated.
- Most children need about 5 – 8 cups of water or other hydrating beverages each day.[10] This amount may change if your child is more active or plays a sport, it's a hot or humid day and how old they are.
- Children truly only need to drink either water or low-fat milk. Try packing a small 8 oz water bottle or low fat milk box (similar to a juice box) in your child's lunch. Freezing them in advance can help your child's lunch stay cold in their locker or cubby.
- Skips sodas (even diet), fruit juices, sports drinks or smoothies. These generally have a lot of additives and sugar which children do not need.
- Include a nutritious treat. Even though you may want to make your child's lunch super nutritious and healthy, remember they're still a kid and should enjoy the occasional treat.
- When you're including a sweet or salty treat in your child's lunch, take advantage of nutritious foods they already enjoy. For example, if they love fruit, use fruit in sweet treats or if they love nuts, use those as part of a salty snack.
- Nutritious sweet treats for kids can include: fruit with a peanut butter yogurt dip, brownies or muffins made with zucchini and whole wheat flour or whole wheat pita chips with fruit salsa.
- Better salty snacks can include: homemade tortilla chips and hummus, homemade trail mix with roasted nuts and dried fruit or baked sweet potato fries with low-sugar ketchup.
- Skip processed lunch meals and snacks. Processed foods should be limited for children (and adults). These foods are generally high in calories, sugar, fat, sodium and other additives.[11] Try to avoid these foods as often as possible.
- Avoid typical processed foods like: pre made lunch packs (with deli meat, cheese and crackers), juice cocktails or sports drinks, sweet pastries like cakes or cookies, chips and candy.
- It can be difficult to avoid processed foods in your child's lunch - especially if they're asking for certain foods or many of their friends eat these types of foods.
- An occasional processed food item is fine and shouldn't be a cause for worry. However, try making similar items at home or from scratch so your child can enjoy these items, but without all the additives. For example, if your child is asking for chips, consider making baked whole wheat tortilla chips at home and packing those instead of regular potato chips.
[Edit]Making Lunches Kid Friendly - Prepare and pack lunches together. When you get your child involved in prepping and packing their lunches, they may be more likely to try new things and eat the foods that are packed.[12]
- Children love to help. Take advantage of this when you have more time and allow them to participate in the packing of their lunch.
- If children feel they have some "say-so" over what goes into their lunch, they may be more likely to eat all the foods that are packed.
- Also, if you allow your children to prep or cook certain parts of their lunch, they are more likely to try new foods.[13]
- Include a "rainbow" of foods. Many schools are teaching kids about nutrition on a regular basis. A common teaching theme is to "eat the rainbow." This fun trick teaches kids to eat foods from each color group everyday.
- "Eating the rainbow" is a great idea to follow. When you eat foods that are all different colors, you're expanding the amount of vitamins and antioxidants in your or your child's diet.[14]
- If your kids are learning about healthy eating or nutrition in school, try to keep up with those themes with foods in their lunches. If they're learning about different fruits, pack some of those items in their lunch. Or if they're supposed to try a new fruit or vegetable, allow them to choose something new at the store.
- In addition, including many bright and vibrant colors in your child's lunch may be more visually appealing and tempting to your child's senses.[15]
- Make foods easy to eat. Remember that children might have some difficulty eating or preparing certain foods in their lunches. If it's difficult or they cannot do it by themselves, they are more likely to ditch the food.[16]
- All foods need to be easy to eat. Don't expect kids to put much work into their lunches. Plus, many lunch sessions are short and rushed and don't allow children much time.
- For example, peel your child's orange, wash and chop raw veggies, wash and slice a raw apple, quickly blanch raw vegetables to help make them easier to chew, or cut sandwiches in half or quarters.
- Include "fun to eat" foods. Kids will always go for "fun to eat" foods or foods that are stimulating visually.[17]
- Include "finger foods" in your child's lunch. Finger foods are fun for children and are easy to eat. Include items like: grapes, blackberries, segmented oranges, baby carrots, small cut raw vegetables with dip or small cubes of cheese.
- Make cutouts of their sandwiches using cookie cutters. Make sandwiches and then use a cookie cutter to make fun shapes out of their sandwich. You can also make "sushi" by rolling their favorite sandwich fillings into a whole wheat wrap and slicing it into small individual rounds.
- Make fruits and vegetables fun as well. Try: making fruit kabobs or skewers, make homemade veggie chips, make sweet potato fries or "tots", or create animal figures with fruits or vegetables.
- Disguise fruits or vegetables. Although many kids will love fruit kabobs or homemade vegetable chips, there are many kids that won't go near these nutritious foods no matter how exciting they are.
- Work to sneak in more vegetables into your child's diet. If they don't see them or taste them, they're more likely to eat them.[18]
- Blend or puree vegetables into foods. Blend vegetables into sauces like tomato or pizza sauce, cheese sauce for mac and cheese or use pureed vegetables in a soup base.
- You can also shred vegetables into baked goods like meatballs, meatloaf, casseroles or sweet baked goods.
- Another easy way to get in fruits and vegetables is by making your child a fun smoothie. Mix yogurt, milk, spinach and pineapple into a morning breakfast "green monster drink" for a fun and sneaky way to get in some extra nutrition.
- Kids may not like a fruit or vegetable on the first try. However, don't give up! It can take children up to 15-20 tries before they start liking certain fruits or vegetables.
- Remember, kids are always watching you and imitating you. If you're not eating many fruits or vegetables, they will be less willing to try them or eat them regularly.
- Allowing your child to purchase school lunch occasionally is OK. Not everyone can get a nutritious packed lunch ready everyday of the year.
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