Key Nutrients in Development
Every day, your child needs a variety of nutrients to help them concentrate in school, give them energy for after school activities, and support their growth and development. But how can you know that they are getting the nutrients they need each day?
Because children’s stomachs are relatively small, they need to eat regularly throughout the day. For meal times, follow Canada’s Food Guide, which is an eating plan designed to support your family’s nutrition needs. It features ¼ plate of protein foods (like chicken, milk, or beans), ¼ plate of whole grains (like brown rice, whole wheat pasta, or quinoa), and ½ a plate of colourful vegetables and fruits. When planning snacks, offer foods from two sections of the Food Guide such as fruit with yogurt, vegetables with bean dip, or cheese and crackers.
Packing Lunches
Packing healthy back to school lunches that help kids grow can be as easy as 1-2-3!
Get containers, lunch bags, ice packs, and your kitchen pantry set up.
Many times when lunch returns home, kids will say it’s because they didn’t have enough time to eat. Practice opening and closing containers at home, remove or slightly open packages before sending, and peel and cut food into bite-sized pieces to make eating easy. Follow food safety principles by washing hands before eating and keeping hot foods hot and cold foods cold by using a thermos for mixed dishes like spaghetti with meatballs, casseroles made from rice or quinoa, soups, curries, stews, scrambled eggs, pasta salad, oatmeal, or smoothies.
Have kids give their input on what food items to pack.
Ask your child if they would prefer a main entree or a variety of healthy snacks for their school lunch. Go grocery shopping together and let your child have a say in what’s on the lunch menu. Some ideas include:
Mini chicken burger sliders
Crispy tofu in a whole grain wrap
Homemade egg and veggie ramen
Lentil tacos with avocado
Dried fruit and cubes of cheese
Veggies and tzatziki/hummus
Applesauce and whole grain pretzels
Breadsticks and a yogurt drink
Try something new and have fun!
Create fun shapes in sandwiches using cookie cutters, use toothpicks as a skewer instead of a fork, pack fruits and veggies for lots of colour, or add a note or sticker. Take your time when grocery shopping together so kids can see what’s available; take home a fruit or vegetable you’re never tried before! Involve your kids in the kitchen and learn a new recipe together.
Need extra help?
Check in with your school to see if there is a Student Nutrition Program that offers snacks like granola bars, applesauce, hard boiled eggs, crackers, and more to children who need some extra food during the school day.
Call your local Community Health Centre Dietitian for an in-person or telephone appointment to discuss your child’s health needs.
Remember, some days kids are hungrier than others, this is normal and to be expected!
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