Tips For Making Healthy Lunch For Kids

Posted: Aug 29 2016 News

There’s nothing more exciting than starting another year of learning. As your family looks forward to September, here are few tips to help you get through process of packing healthy snacks for the school!

Tips for making Lunch

•Plan Ahead for lunch. Make extra portions of casseroles, stews, soups or chili at supper. Keep leftover in the fridge to use for lunches within 3-4 days. You can also freeze leftover in single servings to use later.

•Get children involved. Have them help with planning, shopping and packing! Children are more likely to eat their lunch when they help plan and prepare it.

•Make lunches in the evening for the next day so they are ready to go in the morning.

•Wash and peel enough vegetables for several days. Store in a closed container in the fridge.

•Slice leftover fish, poultry or meat and use in sandwich, wraps or salads.

•Keep sandwiches interesting. Try whole grain breads, buns, small bagels, pitas, tortillas or crackers and a variety of fillings.

•Cut up sandwiches for the young children. Make triangles, strips, circles or other fun shapes. •Sandwiches can be ahead of time and frozen to make preparing lunches faster. Add the vegetables to the sandwiches when you take it out of the freezer to pack it.

Pack It up Healthy - Pack a variety of foods at least 3 of the 4 food groups from Canada’s Food Guide. Include a reusable water bottle to refill throughout the day.

        Vegetables and Fruit – Choose vegetables and fruits with no added sugar, salt or fat:

•tomato, cucumber, grated carrots or lettuce in a sandwich

•Homemade vegetable soup or salad

•Carrot or celery sticks, cucumber slices, snap peas, cherry tomatoes, cauliflower or broccolis. •Fresh, frozen or dried fruit

•Canned fruit cups or apple sauce.

        Grain Products – Choose whole grains that are lower in fat, sugar and salt most often:

•Breads, bagels or buns

•flour or corn tortillas ,dry cereal

•chapatti, naan, pita ,crackers, breadsticks

•cereal bars ,homemade muffins , plain popcorn

•rice cakes or rice, barley, quinoa ,noodles 

        Milk and Alternatives – Select lower fat milk products:

•skim, 1% or 2 % milk or fortified soy beverage

•plain yogurt- add fruit or use as a dip for vegetables

•cheese slices or cubes

•soups made with milk

Meat and Alternative: Select lean meats and alternatives with little or no added fat or salt:

 •meat, fish, chicken, turkey or egg filling in a sandwich

•chicken legs, boiled eggs or tofu

•chili, stews, meatballs, lentil soup or baked beans

•bean dips and spreads such as hummus

Store lunch supplies together in the same cupboard or drawer for faster lunch preparation. Use an insulated container for hot or cold foods. Food that will be reheated in a microwave should be kept until lunch. Use only microwave-safe containers for reheating. Before you pack lunch, check the facility’s (school, childcare centre or sports facility) food allergy guidelines.

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