Lunchbox learning

Kids who eat well, learn well. Here's how to pack the best lunches and snacks for your small scholar.
Aug. 4, 2010 | By: Alison Dunn

With back-to-school only a month away, now is the perfect time to start thinking about your child's lunches. By starting now, you have a chance to practice lunches with your child to ensure both of you are happy with what you pack.

Why is your child's lunch so important? According to Angela Dufour, a sports dietitian and owner of Nutrition in Action in Bedford, N.S., many children aren't eating enough of the foods recommended in Canada's food guide – and it's affecting their performance at school.

"Seventy-one per cent of children ages four to eight and 65 per cent ages nine to 14 are eating less than the recommended amount of fruits and veggies recommended in Canada's Food Guide," she says. "Thirty-seven per cent of four-to-nine year olds and 61 per cent of nine-to-14 year olds are eating less dairy and milk products than recommended, too. If they're not getting the right amounts, it's not a happy picture."

The benefits of a healthy lunch are easy to see, she adds. Children are more ready to learn when they are well-nourished, and being hungry in school can negatively impact performance. Kids who aren't eating right are irritable, disinterested in learning and have trouble concentrating.

A formula for school success

With so many children not getting enough fruits, veggies and dairy in their diet, Dufour recommends them as the beginnings of a healthy lunch. Add whole-grain bread, pita or crackers and some protein and you have a formula for a complete, balanced meal.

Dufour often recommends parents take a look at the Dietitians of Canada's Cool Lunch Guide as a basis for successful lunches. Get your children involved in the planning of their lunches, she adds. If children have a say in their lunch, it's easier to get them to eat it.

"Let them help plan, grocery shop and prepare the food," she says. "I know it's hard sometimes, but maybe take time on a Saturday or Sunday to plan lunches for the week."

Switch it up

Looking for more great lunch ideas? Here are a few of Dufour's favourite "brown bag" lunches:

• Pita wedges, hummus, raw veggies and milk
• Homemade pizza on a whole-wheat tortilla with veggies and low-fat cheese
• Whole-wheat crackers, low-fat cheese, cooked chicken breast and fruit
• Low-fat homemade muffins, yogurt and fresh fruit
• Whole-wheat English muffin with tuna, carrot sticks, yogurt and 100% pure fruit juice

Strive for three out of four food groups, Dufour adds. That will ensure your child's lunch is balanced and getting away from the empty nutrition found in processed and packaged foods. Your child – and her teacher – will thank you for it!