August 2019
Back to school is here and it is time to pack lunches again. To start, buy an insulated lunch bag and water bottle with your child’s input (this helps them get excited about lunch and snack time!). You can also get containers with compartments for making “bento-box” style lunches. Don’t forget to include a small ice pack in the lunch bag or container for keeping things cold. Be sure to wash out lunch bags, containers and water bottles daily using warm soapy water. Here are some ideas on what to pack:
PLAN ON THE WEEKEND
- Involve the kids
- Look at Canada’s Food Guide together
GET A HEAD START
- Cut up extra veggies and fruit
- Make hard-boiled eggs
- Bake muffins and freeze them
COOK EXTRA FOOD
- Supper leftovers make a quick and easy lunches
- Cold leftover pizza works too!
KEEP IT SIMPLE
- Mix and match foods from each food group
- Vegetables and fruit
- Whole grain foods
- Protein foods
- Water or milk to drink
- A small sweet treat or salty snack
GET READY THE NIGHT BEFORE
- Then pack lunches in the morning and off they go!
- Older kids can do this part
LUNCH IDEAS YOUR KIDS WILL LOVE !
- Whole grain wrap or pita pocket + chicken or hummus + veggies
- Yogurt parfait-layer fruit + yogurt + whole grain cereal
- Vegetable beef soup + whole grain bun + milk
- Tuna mixed with mayo + whole grain crackers + cucumber slices + berries
- Pasta + sauce + grated cheese + water to drink
- Rice + curried lentils + apple slices
- Cheese cubes + lean deli meat + muffin + unsweetened fruit cup
Note: The above suggestions do not take into account school-specific food allergies/restrictions.
Did You know? Canada’s New Food Guide recommends making water or milk your drink of choice. Pack a water bottle or milk in an insulated drink container in your child’s lunch. Or check out if their school has a milk program on-site.
For more information, check out www.unlockfood.ca, www.dietitians.ca,
or call Dial-a-Dietitian, toll-free, 1-877-830-2892
Submitted by : PMH Health Promotion Registered Dietitians
