|
The school day can be long and busy, and children and youth can work up an appetite. Healthy eating is important for children so they get the nutrients they need. Eating three healthy meals and snacks each day helps them to learn, be active, feel well, and do their best.
Here are some ideas for healthy lunches and snacks for you and your family:
- For lunch, include foods from at least three of the four food groups from Eating Well with Canada's Food Guide - whole grain products, fruits and vegetables, milk and alternatives, and meat and alternatives. Leftovers or a sandwich, fruit, and milk are quick and easy choices. Click here for more information.
- For snacks, include two of the four food groups, such as fresh fruit and a yogurt dip, a muffin or cereal with milk, or crackers and cheese.
- Ask children about the foods they enjoy. There is no better way to ensure they will eat their lunch than to get their ideas and input. Find out what their favourite foods are. At the end of the day, ask what they liked best from their lunch bag. If your children are old enough, include them in making lunches or snacks; they are more likely to eat the meal or snack if they helped prepare it. Talk with your child about healthy food choices while you prepare meals and snacks.
- Choose water, milk or soy milk, 100% juice, or sugar-free drinks. Avoid soda pop or fruit drinks. Remember, fruit is a better choice than juice because it is a source of dietary fibre.
- Pack lunches safely by using an insulated lunch bag or including a frozen pack or frozen water, milk, soy milk, or 100% fruit juice; the drink will be thawed by lunch. Click here for more information on food safety.
- Avoid heavily processed snacks such as granola bars and chips. These products may seem convenient, but they may be high in sugar, salt, and saturated or trans fats.
- Offer your child some fun with finger foods. Experiment with a variety of nutritious dips and spreads for veggies and crackers, such as yogurt, salsa, or hummus. Boil an egg that they can peel on their own at lunchtime.
- Keep portion sizes small as children enjoy small portions and tend to snack throughout the day.
Food allergies are becoming more common. If your child has a food allergy, inform the teacher or other staff at the school about your child's food allergy. Give information about the signs and symptoms of your child's reactions and provide instructions on what to do if an allergic reaction occurs. More information about preventing and managing allergic reactions is available at www.allergysafecommunities.ca.
Check if the school has a plan for encouraging a safe environment for children with allergies. This plan may include guidelines, such as washing hands before and after meals eaten at school.
The school may also have a policy that encourages healthier food choices. Check if the school has food and dietary policies. The food in lunches may cause an allergic reaction for another child. If there is a school meal program, a cafeteria, or vending machines, parents can help their children make healthy food choices.
To learn more about healthy eating, see the following topics:
|
|
Print this page
