After a whole summer of not having to think about making school lunches for the kids, it’s September and time to get back into the swing of things. Packing healthy snacks and lunches is important. They give children the energy and nutrients they need to learn and play and without them students may find it hard to concentrate during the day. Here are some tips to make packing healthy school lunches easier:
Make it a family affair
Children are more likely to eat something they helped pick out or made themselves. Here’s some ideas for making lunch time a healthy and enjoyable break:
– give them a list of healthy options to choose from;
– let them help in the kitchen – older kids can help make sandwiches and younger ones can help pack snacks into containers; and
– bring the kids along to the grocery store to choose some of their favourite foods. Avoid aisles with the unhealthy snacks like chips and candy.
How to make a healthy lunch:
– start with Canada’s Food Guide. Try to include at least three or four of the food groups. These include fruit and vegetables, grain products, milk and alternatives, and meat and alternatives;
– get creative. Don’t always make the same sandwich – try using a pita, tortilla or crackers. Remember to choose whole grain versions. You can also cut sandwiches into fun shapes using cookie cutters;
– limit foods that are high in fat, sugar, salt or calories.
Here are some different ideas from each food group:
– fruit and vegetables: pepper strips (red, green, yellow), peas in a pod, baby corn, cherry tomatoes, melon balls, zucchini sticks, cauliflower and broccoli trees, sliced fruit (mango, apples, oranges, watermelon, pears);
– grain products: tortillas, flatbread, pita bread, cold or hot cereal, English muffins, bran or oatmeal muffins, whole grain crackers, pasta, brown rice, couscous, quinoa;
– milk and alternatives: fruit yogurt or soy yogurt, yogurt dip for veggies (tzatziki), milk or fortified soy beverage, cheese cubes, cheese strings, cheese slices, milk-based soup;
– meat and alternatives: hard cooked egg, tuna, salmon, chicken, ham slices, hummus, refried or baked beans, almonds or sunflower seeds, marinated cooked tofu;
– send kids to school with thirst quenching drinks such as water or milk. Avoid sending pop, lemonade, iced tea, or Sports or energy drinks because these are all high in sugar.
Canada’s Food Guide
Remember to check Canada’s Food Guide for serving sizes.
Snacks are mini meals so try and include at least two of the food groups
Here are some great ideas:
– fresh cut fruit with a yogurt dip;
– nut-free trail mix. Mix dried cranberries, raisins, dried apricots, apple rings, sunflower and pumpkin seeds, with the child’s favourite cold cereal;
– yogurt and a small oatmeal muffin;
– whole grain crackers with a cheese stick.
Food safety
Don’t forget food safety:?
– keep lunches in the fridge until the children leave for school;
– use ice packs or a frozen juice box to keep things cold;
– use a thermos for foods that need to stay hot;
– always wash hands before preparing food.
For more information about the free services offered by the Minto-Mapleton Family Health Team visit www.mmfht.ca or call the Drayton office at 519-638-2110, or Clifford office at 519-327-4777 to book an appointment.
