A dietitian’s guide: 5 tips for making back-to-school lunches your kids will enjoy
While balanced meals are an important part of fuelling minds and bodies, it can be hard to juggle enjoyment with nutrition.
Registered dietitians from Alberta Primary Care Networks (PCNs) share their tips for making back-to-school lunches nutritious, delicious and enjoyable.
Involve your kids in the process
Involving kids in meal prepping is key to helping them discover their own preferences and teaching healthy eating habits. Giving kids the opportunity to make choices – like at the grocery store – helps to foster positive connections with food.
“When you involve kids in making choices about what they eat, there’s more buy-in,” says Andrea Kroeker, PCN registered dietitian. “It also creates opportunities for them to discover their preferences and build a healthier relationship with food.”
Plan ahead
Make extra portions of dinners your kids love, such as casseroles or soups, to use for lunch leftovers. By packing lunches the night before, you can free up time in the morning and make sure you have a nutritious meal ready to go.For ideas on making and packing lunches, visit Alberta Health Services.
Make it fun and easy
Presenting food in a fun and easy to eat way can make healthy food more appealing – especially when faced with a short school lunch break. Instead of a sandwich, try a meat and cheese kebab or offer sliced apples instead of a whole apple. Opting for a bento-style lunch box can also make packing easier and allow kids to select from a variety of foods – proteins, carbohydrates, colourful fruits, veggies and healthy fats.
Simple changes can turn a boring lunch into something exciting that encourages kids to eat and enjoy a nutritious meal.
Incorporate a variety of food groups
Aim to add an assortment of fruits, vegetables, whole grains and lean proteins. Pairing new foods with familiar favourites is a great way to help kids add variety to their diet. Variety is important to making sure kids are getting the essential vitamins, minerals and nutrients necessary for their growth and overall health.Check out Canada’s food guide to learn more about tips for healthy eating.
Balance nutrition with enjoyment
While it’s important to focus on nutritious foods, occasional treats can make lunches more enjoyable and teach kids about balanced nutrition.
“Don’t be afraid to include a fun food, like a cookie or chocolate. Enjoyment is an important part of building a healthy attitude towards food,” says Kroeker.
The key is moderation, ensuring treats are part of an otherwise balanced diet. This helps kids to understand that all foods can be part of a healthy lifestyle.
Access free support
Whether you are looking for nutrition advice or dealing with a medical condition, you can access free group workshops through Alberta PCNs. Additional nutrition support may also be available through your local PCN.