School lunches don’t have to be boring

The summer is over and if there is anything that reminds us it’s back-to-school time, it’s the lunch-making ritual. How do you pack a nutritious lunch that your child will eat?

Peanut butter is often out of the question in nut-free schools and processed meats have been risky, so what is a parent to do?

First of all, consider giving it some thought the night before. You can prepare tuna salad, boil some eggs or cook some chicken in advance for sandwiches or wraps. Let your child help too.

Sometimes we forget that children prefer simplicity. They are not looking for fancy gourmet lunches, but simple and easy food that is quick to eat so they can go outside and have time to play.

Consider a container of finger foods like cucumber slices, cheese cubes, apple pieces, tomato wedges, crackers or carrot sticks. Quick and easy.

Sandwiches are great too, but look for whole grain breads and, for younger children, cut the sandwich into four easy-to-eat quarters. Try to include the four food groups in your menu-planning for a balanced lunch: meat and alternatives; fruit and vegetables; grains; and dairy.

For fruit and veggies, remember that one serving is not very much; half a cup or six baby carrots equals one serving for a child. This food group is full of vitamins and fibre and kids love the bright colours.

Watch the fat intake

Watch your child’s fat intake; baked or grilled foods are healthier choices than fried. Some fat is good for children, but try to stay clear of trans fats. Whenever you can choose whole grains, go for it: brown rice over white rice, whole wheat bread over white bread and whole wheat pasta over white pasta. Read the ingredients labels on cereals and choose high fibre, low-fat selections.

Your child’s beverage is also an important part of a healthy lunch. Buy milk at school, or send along some fruit juice. Make sure it is real juice, not punch or beverage, which is loaded with sugar. Water is also a good choice.

Stay away from pre-packaged foods, which are more apt to be high in salt, fat, calories and sugar, not to mention the extra packaging and the higher prices! And speaking of packages, why not make this year a “litterless lunch” year?

Send your child’s lunch in an insulated lunch box, with reusable containers. To keep foods safe, use a Thermos for hot items and insulated containers to keep cold foods cold.

Children have smaller stomachs than grown-ups so they need more frequent, smaller portions. Nutritious snacks are an important part of school lunches.

Quick snack ideas

Here are some quick snack ideas for packing in the lunch box: • Nut-free trail mix, with dried fruit, sunflower seeds and chocolate chips. • Yogurt and cut-up fruit. • Hard boiled egg. • Chick peas. • Raw chopped vegetables and dip. • Rice cakes and hummus. • Fruit smoothie in a thermos. • Dry whole grain cereals. • Corn chips and salsa. • Whole grain or bran muffin.

If your child is eating healthy snacks and lunches every day then you don’t have to worry about the occasional bag of chips or chocolate bar. Rather than eliminating these less healthy choices, just offer them less frequently.

Don’t forget dental health when packing lunches as well. Avoid sugary, sticky foods that contribute to tooth decay. Your child might want to rinse with water after lunch or eat an apple at the end of the meal to clean the teeth by increasing saliva flow.

Healthy lunches don’t have to be boring; they just have to be yummy!

Lila Hope-Simpson is the Director of the Home and Heart Nursery School in Wolfville