The start of the school year often brings new challenges for parents, including preparing balanced, nutritious meals for the whole family.
As a nutritionist, I know how important it is to plan lunch boxes and snacks so our children have the energy they need to stay focused and do their best all day. Here are my practical tips to make this task easier.
In brief
- A balanced lunch box contains a protein, a whole grain, vegetables, and fruit.
- Snacks help prevent energy dips, especially for student-athletes.
- Prep vegetables and proteins on the weekend to save time.
- Get the kids involved: they’re more likely to eat what they’ve chosen.
- Keep food cold with an insulated bag and an ice pack.
Why is planning so important?
Planning meals and snacks ahead of time saves time in the morning and helps you make better choices. Planning ensures that every meal includes a good variety of foods, and makes you less likely to throw just anything into the lunch box at the last minute.
Key components of a balanced lunch box
According to Canada’s Food Guide, a balanced meal contains vegetables and fruit, whole grain foods, and protein foods. Here’s how to pack a lunch box:
- Protein: grilled chicken, hard-boiled eggs, cheese, tofu, or legumes. Protein is essential for growth and tissue repair, and helps you feel full.
- Whole grains: whole grain bread, brown rice, whole wheat pasta. They provide energy and fiber.
- Vegetables and fruit: at least one fruit and one or two servings of vegetables. They’re rich in vitamins, minerals, and fiber.
- Healthy fats: avocado, nuts (if allowed at school), or olive oil dressing.
Snacks: a boost between meals
Snacks are an important part of the school day. They should be nourishing and appealing to prevent energy slumps, especially if your child is in a sports program. A few ideas:
- Fresh fruit and cheese: an apple, pear, or grapes with a few cubes of cheese for protein.
- Plain yogurt and fruit: an excellent source of calcium and protein.
- Homemade bars or muffins: made with oats, honey, plant-based protein, and dried fruit. If you don’t have time to make them, Zenit snacks are made with simple ingredients, just like homemade.
- Nuts and seeds (if allowed at school): rich in healthy fats and protein. Add a piece of fruit and you’re all set.
Watch out for allergies: many schools prohibit nuts and peanuts. Check your child’s school policy before adding products that contain them.
Tips to make packing lunches easier
- Prep ahead: make a menu for the week and prepare the basics on the weekend (chop vegetables, cook proteins).
- Get the kids involved: ask them to help pack their lunch box. This helps them learn to make good choices.
- Keep things varied: switch up the foods regularly to avoid monotony.
- Use practical containers: reusable compartment containers keep food fresh and appetizing.
- Keep food cold: use an insulated bag with an ice pack for perishable foods, and a preheated thermos for hot meals.
For more ideas, also read lunch box planning, the deconstructed meal, and my child isn’t hungry in the morning.
Wishing everyone a great start to the school year!
Frequently asked questions
What should I put in a child’s lunch box?
A source of protein (eggs, cheese, chicken, legumes), a whole grain (bread, pasta, rice), vegetables and fruit, plus one or two snacks.
What are some healthy snacks for school?
Fruit with cheese, yogurt, cut vegetables and hummus, a homemade muffin, or a simple snack made with natural ingredients.
How can I keep my child’s lunch cold?
Use an insulated bag with an ice pack, and don’t leave perishable foods at room temperature for more than 2 hours.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca
- Government of Canada. Food safety tips for lunch boxes. canada.ca
- Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013;7:425. PMC3737458