It's the second week of school, and parents are starting to settle into the daily lunch-packing routine.
Registered dietitian and Saskatchewan Health Authority public health nutritionist Danielle Switzer shared a few tips for packing a well-rounded, healthy lunch for children.
She recommends that parents plan ahead.
“It’s a great idea to plan school lunches ahead of time. It helps save time and makes grocery shopping easier. Work to include a variety of nutritious foods from Canada’s Food Guide, such as vegetables and fruit, whole grain foods and protein foods,” she said.
Vegetables could include carrots, peppers and cucumbers, while fruits could be berries, bananas, kiwis, apples or unsweetened apple sauce. Whole grain foods include whole grain or whole wheat breads, wraps, pitas, crackers or homemade muffins. Protein foods might include eggs, tuna, baked chicken breast, hummus, yogurt or cheese.
“Another good idea is to include leftovers that are a combination of these foods. Things like chili, soup, stir-fries, lentil dals or homemade pizza are great options,” Switzer said.
When it comes to foods to avoid, Switzer recommended sticking to Canada’s Food Guide, while also being aware of school policies around food allergies and knowing what foods children can’t take to school.
For picky eaters, Switzer said it is up to parents to provide structure and give children choices within that structure.
“It’s up to the parent to decide what is available to pack in the lunch. If you want to include your child in packing their lunch, you might provide options for things like fruits, vegetables and sandwiches, and then they can choose from those options what they want to put in their lunch kit,” she said.
If a child prefers certain foods, Switzer said parents can offer options and let children decide what they would like to take.
She also recommended letting children decide if and how much they want to eat, and allowing them to eat without pressure or praise. She suggested avoiding comments or expectations about what was or wasn’t eaten from a packed lunch.
“This teaches children they are in charge of their own eating and it helps them to be brave about trying new foods when they are ready,” Switzer said.
She added that practical ways to make food more appealing for children include finger foods, dips, cutting foods into fun shapes, pairing familiar foods with less familiar ones, and using different colours and textures.
The Saskatchewan Health Authority has a video on picky eating called Raising a Healthy, Happy Eater which can be seen below: