Some back to school lunch ideas

Canada's Food Guide a good place to start

Science says that well-nourished children learn better, behave better and feel better, so ensuring that snacks and lunches are nutritious is important.

A Healthy Breakfast:

A good breakfast is the best way to start the day. The energy received from a nutritious morning meal is what jump starts our body and brain, and allows children to focus and learn easier in the classroom.

Try to include three of the four food groups from Canada’s Food Guide. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Here are some examples:

– An egg, slice of whole grain toast, sliced tomatoes.

– Whole grain toast with peanut butter and sliced banana.

– Yogurt, granola and fruit.

– Breakfast smoothie made with yogurt or alternative, and your favourite frozen fruit.

Healthy Snacks:

Snacking throughout the day at set times will help to keep children’s blood sugar more stable, and provide lasting energy at break times and focused learning in the classroom.

• When planning snacks for your children, try to use whole foods as much as possible, limiting the amount of pre-packaged, processed foods in your child’s lunches.

Here are some examples:

– Yogurt with fresh fruit

– Sliced apple with cheese

– Banana bread with cream cheese

– Carrots with hummus or bean dip

– Hardboiled egg with sliced cucumber

– Small homemade bran muffin with orange wedges

Healthy Lunches:

Packing lunches can be challenging for families. Some ideas:

– Sandwiches are classic. Start with whole grain bread and choose your fillings:

– Tuna  and egg salad – add celery, radishes and green onion for extra crunch.

– Chicken salad – add apples, celery and curry spice.

– Veggie – add hummus, avocado and/or cheese to make them more filling.

– Salads are a great way to shake things up:

– Pasta salad – add cubes of cheese and/or leftover meat or alternatives with plenty of veggies!

– Taco salad – add lean ground beef, lettuce, tomato, grated cheese and salsa.

-Leftovers.

– Above all get the kids to drink water.

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