Back to School: Healthy Lunch Ideas

It’s the time of year again when kids are heading back to school. Children face many challenges when they return to school for a brand new year and therefore it is SO important that they are equipped with the proper nutrition to get them off to a great start. Making healthy food choices provides a great deal of the essential nutrients that allow a child to behave, act and think appropriately. Having healthy snacks and lunches available and avoiding processed, high sugar, fat and salt foods can be very helpful. Many children may not be thrilled with the idea of eating “healthy” foods, however by utilizing some of the following ideas one can increase the likelihood of their children enjoying nutritious foods. . .

1. Wraps – whole grains or gluten free wraps are available and are a good way to incorporate veggies and protein into the lunch. Adding some chicken or hummus with veggies can be very enjoyable for a child.

2. Veggies with dip – any vegetable (ie: carrots, broccoli, cauliflower etc.) can be chosen and a homemade veggie dip or hummus can be used in combination with the vegetables.

3. Fruit – any fruit can be utilized for a great nutritious snack idea. Apple slices with peanut or almond butter for dipping is a possibility. Fruit salads can be made easily at home (using whatever fruit you would like) and taken in small containers for lunch or snacks.

4. Pizza – a parent can obtain a healthy grain or gluten free pizza crust and add a variety of toppings. Homemade sauces can be used and then various vegetables, chicken or other toppings can be added. Cheeses (ex: rice, soy, goat etc.) can be added if necessary.

5. Nuts/Seeds – many nuts and seeds can be added to kids lunches, such as almonds, cashews, sunflower seeds, pumpkin seeds etc. in order to provide a great deal of healthy fat and protein. These can also be combined with dried fruit and a trail mix can be created.

6. Granola bars – a parent can find a variety of healthy granola bars. These are most likely available at health food stores, or the health section in the grocery store. They are often gluten free and contain no or little sugar.

7. Sandwiches – parents can combine turkey or chicken with some lettuce, mustard and other toppings. Another option would be sugar-free peanut butter or almond butter with sugar-free fruit spreads.

8. Snacks – applesauce, oatmeal cookies, yoghurt, veggie chips, dried fruits etc.

9. Beverages – water bottles, natural juice boxes (unsweetened, no fructose) etc.

It is an excellent idea to involve your child in the lunch/snack making process. It allows them to feel involved in the decision making process and will teach them the skill of preparing healthy food choices!!!

Ask Dr. Maria Papasodaro, your Naturopathic Doctor how to begin your journey to wellness!

Dr. Maria Papasodaro, ND • A Healing Place: 247 Main St. North, Brampton • (905) 459-4385

www.naturestouchnd.ca