Tips for Creating a Nutritious Midday Meal

Packed lunches are a reality for the many Canadian children and teens who must take their lunch during the school year. More and more adults are also opting to take a packed lunch to work in order to save money and resist the high-fat, high-calorie temptations of a typical office food court.

Preparing kids’ lunches, whether they eat at home or take a lunch to school, is often considered a dreaded chore by parents. Common complaints from kids include: ‘My lunch is boring — I’m tired of the same old thing’, ‘I don’t have time to eat all that’ or ‘The food tasted yucky — why do you give me such weird stuff?’

For their part, parents are often frustrated by trying to come up with new ideas, struggling to get their child to eat new foods, not to mention finding it difficult to find the time to make a lunch at all, let alone one that is healthy!

The good news is that you can prepare a wholesome, nutritious packed lunch that’s not only quick and easy to make, but tastes good too!

Since kids can be notoriously picky eaters, here are some tips and tricks to help you prepare lunches that are so healthy and delicious, you’ll want to make extra for yourself to take to work too:

Knowledge is power: On the web, check out Canada’s Food Guide (www.healthcanada.gc.ca/foodguide) or visit the Dietitians of Canada (www.dietitians.ca) for information about healthy lunch choices. You might also consider forming your own parent group and asking a local dietitian to attend a meeting to give advice on healthy lunches for you and your family!

Be a role model: It’s a well-known fact that children who see parents eat healthy are more likely to eat healthy themselves.

Value lunches: A hectic schedule can prevent us from doing some very important and basic daily tasks, including preparing a healthy lunch. Skipping lunch is not an option if you want to have all the energy you need to think and do things all day, and proper nutrition is particularly important for your kids’ optimal growth and development.

Make it a team effort: Involve your child in planning and preparing lunches, so they can learn new skills – the chances they will eat the lunch is much greater if they feel their ideas and input are valued by you. You can find out useful information by asking your child what he or she liked best and least in his/her lunch. You can even let older children make their own lunch with your supervision. Exchanging ideas, trying new foods together, and experimenting in the kitchen is fun and makes lunch preparation more enjoyable. It also helps instill in your child the importance of good nutrition they will carry with them into adulthood.

Plan, plan, plan: We all eat healthier when we plan our meals and snacks in advance. Plan a weekly menu with your child and stick to it as best as you can. Build your shopping list from the menu, to make sure you have all the foods you need for the planned menu.

Be a nutrition cheerleader: Be an advocate for a nutritious environment in the school. Work with the principal, teachers and parent council to make sure there is ample time for your child to eat in a safe, clean and pleasant environment, and that healthy choices are available in vending machines and cafeterias for those who aren’t able to take a lunch.Take every opportunity to talk with other parents and share ideas and success stories.

Set the parameters for a healthy lunch: Aim to include one item from each of the food groups recommended in Canada’s Food Guide (www.healthcanada.gc.ca/foodguide) From time to time, you might have to compromise to satisfy your picky eater! For example, if your child wants a hot dog, suggest that he/she try it on a whole-wheat tortilla or bun; if your child wants a chocolate bar for dessert, include a ‘bite size’ nut-free chocolate bar instead of a full size one – it’ll satisfy the craving, without adding too many excess, empty calories. Offset these less desirable choices by supplementing extra items with a more nutritious punch, like carrot sticks, celery with hummus, or a piece of fresh fruit you know your child enjoys and is likely to eat.

Get the creative juices going: Who says you can’t eat green olives in egg salad or granola in yogurt? If it’s an item or a combination your child will actually eat, and it’s within reason nutritionally, give it a try. You can also have your child pick one food from each of the columns of the Cool Lunch Guide below, and come up with a way to prepare them to make them more tempting for them to eat. For example:

• Try a low-fat cheese bagel topped with sliced ham, mustard and pickles, to make a new twist on ham and cheese.
• Stuff pita bread with cut fresh vegetables and sliced lower fat, lower sodium luncheon meats, and pack some low-calorie salad dressing on the side.
• Make a ‘mock’ pizza by packing a whole wheat pita with tomato sauce, shredded low-fat cheese and favorite cut vegetables.
• Finish the lunch off with fruit, yogurt or 100% fruit juice for a healthy ‘cool’ lunch.

Cool lunches happen when kids get to plan and make the foods they love to eat. Having children take ownership of preparing lunches is a recipe for success!

Cool Lunch Guide

*Because of allergy concerns, it’s important to always check first with your child’s school if peanut products are allowed and beware of sharing peanut products.

**Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.