It’s back to school time! That means it is time to prepare for all the new routines and challenges that fall brings. Making sure that your child is getting a balanced, healthy diet can be more challenging when they eat lunch away from home. Since it’s important to maintain a diet that is healthy for your brain, body, and teeth, we have gathered some tips and ideas to help you and your family continue to eat well this school year.
Fresh Produce Snacks
Many fruits will last well in a backpack or lunch box for a morning before lunch. While fruits can be high in sugar, there are some that also contain fiber that will help scrub your child’s teeth and keep their smiles clean. Try packing a fresh green or red apple! Other fruits like oranges and bananas are also great options that come naturally ready to pack, which will help you save time. Veggies like carrots and sliced bell peppers also make great snacks, packed with vitamins and minerals to keep your child going throughout the day!
Dairy
Dairy is a great addition to a child’s meal for many reasons, and the calcium and good bacteria that can help keep your teeth clean and healthy! If your child’s school offers a lunch program, encourage them to get a fresh carton of milk with their lunch. If you have an ice pack and insulated lunch box, send them with a yogurt or string cheese to eat at recess!
Nuts
Nuts also provide some of the same benefits as dairy, including protein! Try making your own trail mix with your child’s favorites, or switch it up with different types of nuts like cashews, almonds, and peanuts to keep variety in their diet.
Braces
All of these school lunch ideas can be adjusted to accommodate braces! Try slicing an apple up and spraying it with a little lemon juice to prevent browning. Slice carrots into thin carrot coins or even shavings, and opt for nut butter as a dip or on a sandwich if nuts are too difficult to chew.
Have Fun!
Sometimes it is easier to get kids excited about eating healthy lunches when they are packed in fun and interesting ways! Help them pick out a cool lunch box and use reusable containers and flatware with their favourite colours or characters on them. You can also have them help make their own lunches! It is never too early to start teaching responsibility. This will also help them feel like they are part of the decision making process and encourage them to take control of their health later in life.
Cafeteria Food Tips
There are many advantages to school lunches, but loss of control over what your child eats can be a challenge. If your child gets their lunch from the cafeteria, look at the menu ahead of time and talk to them about healthy choices, balance, and what kinds of foods the school serves that they like and don’t like.