With the start of school right around the corner, we know how challenging it can be to plan and prepare lunches for kids. Balanced, healthy, and school-safe snacks and lunches should always be kept top of mind, but what if we reconsidered how we approached school meals and instead focused on the bigger picture?
Rebecca Liang is a registered paediatric lifestyle dietitian in our Paediatric Lifestyle Clinic and says it’s essential to rethink how we approach meal planning for children. Instead of focusing solely on lunch, she suggests a more flexible strategy that spreads nutrition throughout the day.
Follow Rebecca’s top tips, based on what she’s garnered from conversations with families looking for guidance for back-to-school, to help make lunch packing easier and more effective.
Tips for a nutrient-packed day
Rethink lunches
Focus on breakfast and after-school snacks.
Kids often have low appetites or are easily distracted at lunchtime. Make the most of breakfast and after-school snacks when they’re more likely to eat. Breakfast doesn’t need to be a full meal—quick options like yogurt with fruit, balanced smoothies, or grab-and-go items can be prepped the night before.
Plan ahead
Pre-planning and grocery shopping.
Establish a family routine for meal planning and grocery shopping. Create grocery lists together and discuss staple foods that are nutritious and easy to pack. Involving kids in decision-making and prepping, especially picky eaters, helps them feel more invested in their meals.
Embrace a shared responsibility
Everyone has a role to play at mealtimes.
Parents should take on the role of providing a variety of healthy options. Children should be empowered to be able to decide what and how much to eat from what’s offered – no forcing, bribing, or rewards. This approach reduces mealtime stress and encourages healthier eating habits.
Be mindful with snacks
Limit packaged snacks.
While convenient, packaged snacks – which often aren’t the healthiest choice – can become a slippery slope if used daily. Limit them to one per day. Plan a weekly snack prep session to cut and portion fruits and vegetables for easy grab-and-go options. Learn to read nutrition labels to make smarter choices when selecting packaged snacks.
Consider high-protein, allergen-friendly options
Nutritious, school-safe snacks.
Focus on protein-rich, allergen-friendly foods like cheese strings, Greek yogurt, pepperoni sticks, roasted chickpeas, or hummus with veggies. Be mindful of what you send to school with your children – labels such as school-safe, nut-free, etc. ensure that students with allergies can feel safe in their learning environment.
The start of the school year often means the return to routine, but it can also mean busier schedules and more on the go. By implementing a little planning and preparation into your routine, and involving kids in the process, packing school lunches and snacks can become less stressful than they once were.
Paediatric Lifestyle Clinic
Our Paediatric Lifestyle Clinic is made up of a team of health care professionals who strive to achieve the overarching goal of providing education on healthy lifestyle choices and encouraging lifelong healthy habits.