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 etween
grade one and the end of high school, a student may eat more than 2,400 lunches
at school! Creating tasty, nutritious school lunches is a challenge.
"Gee mom, that lunch was really great today! Thanks" Wouldn't
that message be music to your ears? The good news is that with a little bit
of planning and a few ideas, you can put together a lunch that not only tastes
great, but also packs a nutritional punch. Check out these points for packing
lunches at home, as well as working with schools to provide healthy environments.
- Make healthy eating a priority.
Aim for a 4-point lunch - at least one food choice from each of the food
groups of Eating Well with Canada's Food Guide.
Eating well is essential for optimal growth and development of children and
youth, and has a positive influence on school performance. Students are able
to concentrate better, retain and apply information and have more positive
relationships with their peers. The eating patterns of children and youth
also impact their future health, and reduce the risk of obesity, chronic diseases
and dental caries.
Many children and youth do not consume enough of some key nutrients. Many
boys and girls, across several grade levels, do not meet the recommendations
of Eating Well with Canada's Food Guide. There is also dropping nutrient intakes
during the teen years, especially for girls.
If consumption of the four food groups has declined, what are children and
youth eating that replaces these healthy food choices? Foods with minimal
nutritional value, such as soft drinks, greasy snack foods and chocolate are
displacing foods and beverages of higher nutritive value such as milk products,
vegetables and fruit.
Does your child's school provide nutrition education for every grade?
Do all aspects of the school support and reinforce healthy eating? e.g. lunch
room/cafeteria/tuck shops, vending machines, fundraisers, "special" food days,
school feeding programs
- Make healthy eating fun, tasty, and appealing.
Taste is the number one factor influencing food choices …. so whatever
you pack in the lunch bag needs to be something your child will eat and enjoy.
Get your child involved in the planning and preparation of lunches. Building
lunches together will make it more fun for both of you, and increase chances
of a lunch that is sure to please… and get eaten.
Find ideas to make
a "cool" lunch my child will eat.
Are there nutritious food choices available at school that will have appeal
for students? Do pricing and marketing strategies encourage nutritious choices?
- Set a positive example.
Parents have a profound impact on the eating habits of their children whether
it be because of Determinants of Health, such as genetics, income, education
or parental health habits.
Parents are role models for health. Parents' eating habits have a strong impact
on their children from the moment of conception right through the teen years.
For example, poor nutrient intakes during pregnancy increase the risk of a
child developing certain health problems and disabilities. On the other hand,
infants born at a normal birth weight and young children who develop strong
coping skills, a sense of connectedness to their parents, enjoy quality childcare,
good nutrition and lots of opportunities for stimulation are more likely to
have healthy behaviours in later life.
Connectedness and the perceived quality of the parent-child relationship may
seem unrelated to nutrition but do influence food behaviours in children and
youth. Students who say that they are able to communicate with parents or
guardians on serious issues, are closely monitored by their parents, who live
with one or both parents, and who spend minimal amounts of time at home unsupervised
are significantly more likely to choose healthy breakfasts, healthy lunches,
and more fruits and vegetables than those who do not enjoy this kind of close-knit
relationship with their parents.
Are your child's teachers and coaches also setting a positive example in
their food choice behaviours, reward systems, and attitudes?
- Don't forget fluids.
Growing, active children need lots of fluids. Not getting enough fluids
can lead to dehydration, headaches, fatigue and difficulty concentrating.
Have plenty of fluids such as water, milk and juice available throughout the
day. To ensure the beverage is safe, have your child bring the water bottle
or refillable beverage container home daily so it can be washed.
Encourage teachers to allow individual water bottles in the classroom.
- Keep safety in mind.
Keep foods fresh and safe to eat. Use insulated containers to keep
hot foods, such as soups or casseroles piping hot, and to keep cold foods
cold. Chill items such as pudding, coleslaw or potato salad before placing
them in the container. Use a small freezer pack or a frozen container of milk
or juice to keep sandwiches that are filled with meat, egg, cheese, fish,
mayonnaise or poultry cold.
Does the school provide an environment of safe food practices for lunches
brought from home, and foods brought in for school nutrition programs? Is
the school sensitive to, and provide protection for child allergies?
Students are more likely to adopt healthy eating behaviours if they receive
healthy eating messages and support through multiple channels (e.g., home, school,
community and the media), and from multiple sources (e.g., parents, peers, teachers,
health professionals, and the media).
Looking for advice?
Dietitians provide food and nutrition information you can trust.
To find a Registered Dietitian, check out the Dietitians
of Canada website or call the Consulting Dietitians of Canada at 1-888-901-7776.
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