Back-to-school season is here, and so is the challenging task of packing lunches that your kids won’t toss or trade for junk food. You start off strong with shiny new lunchboxes, squeaky-clean containers, win the lunchbox battle and Pinterest boards of bento box masterpieces. By the end of September, however, your kids’ lovingly packed lunches are boomeranging back home half-eaten.
Lauren Williams, Registered Dietitian at Milton DistrictHospital, reminds parents to use Canada’s Food Guide when planning meals, while allowing for adjustments. “Children’s nutrition needs will change according to their age and activity level,” she says.
Finding a formula that works for you and your child at their stage of development can help you get an A in lunch packing. That said, getting it right shouldn’t be complicated.
The Lunchbox Formula
A lunch box with compartments makes packing easier. You can even label compartments as a reminder of what to pack. For example:
- Entree (sandwich, wrap, or dinner leftovers)
- Veggies
- Fruit
- Healthy Treat (energy balls or a low-sugar granola bar)
Williams recommends focusing on protein and fibre. “These two nutrients help keep tummies full, and bodies energized,” she says. Some quick pairings include whole wheat crackers and cheese or Greek yogurt and fruit.
For smoother mornings, Bonnie Flemington, Certified Nutritionist in Oakville, says prepping ahead is key. She suggests stocking up on make-ahead snacks such as:
- Hard-boiled eggs (“peel ahead of time so your child isn’t trying to do it at school,” she suggests).
- Pre-cut veggie sticks
- Mini homemade muffins
- Sliced melon
- Nut-free trail mix using a high fibre cereal, pumpkin or sunflower seeds and dried fruit
Packaged snacks can save time, too, but choose wisely. “Choose items with 2g or more fibre per serving and 8g or less sugar per serving,” says Williams. Low-sugar granola bars, roasted chickpeas, or individual cheese packs are great packaged snack options.
when LUNCH comes home
Half-eaten lunches are frustrating for parents, but it often comes down to control. Flemington encourages involving kids in the lunch process. “Let your child help pick a fruit or veggie for the week, or choose between two options for their lunch,” she says. “When they have some say, they’re more likely to eat what’s packed.”
Simple tweaks can also make a difference. Cut fruits or veggies into fun shapes, add dips like hummus or yogurt-based spreads, or turn sandwiches into DIY “lunchables” with crackers, cheese and lunchmeat.
Kids, like adults, get bored of the same lunch foods. To help stave off food boredom, rotate fruits and vegetables with one or two new options per week: carrot sticks one day, cucumber slices the next!
Want to encourage new foods? Make it into a game! Send a “mystery” item and have kids rate it on a scale of “Yum to Yuck” when they come home.
Packing school lunches isnt about perfection, it’s about balancing consistency and variety. With a little prep (and some kid input) you might just win the lunchbox battle.
Need inspiration? Here are a few simple and nutritious lunch ideas:
- Taco Bean Salad: Mix black beans, corn, and tomatoes. Add tortilla chips for scooping.
- Pinwheel sandwiches: Spread cream cheese or hummus on a tortilla, layer deli meat and veggies, roll tight and slice into small rolls.
- Cold Pasta Salad: Toss Penne or rotini pasta with chicken cubes, tomatoes, cucumbers. Lightly dress with italian or ranch
BY LISA EVANS
