It’s that time again.  Back to routine and making lunches!  It’s easy to get stuck in the boring sandwich rut, especially if you have a picky eater. However, there are plenty of nutritious alternatives that cater to all tastes. The key to a balanced lunch is to include a variety of foods including:

• Fruits and vegetables: strawberries, apple slices, banana, mandarin oranges, grapes, kiwi, cantaloupe pieces, canned peaches, dried apricots, carrots, cucumber rounds, bell peppers, snap peas, cherry tomatoes
• Whole grains: whole grain bread, wraps, quinoa, brown rice, oatmeal cookies, bran muffins, overnight oats
• Protein-rich foods: chicken, tuna, eggs, lentils, hummus, chickpeas, black beans, turkey, edamame, salmon, roast beef, nuts (if your school allows), seeds, tofu, tempeh
• Dairy products or fortified milk alternatives: skim milk, yogurt, kefir, cheese, fortified milk alternatives, soy or coconut yogurt.

Empowering Kids in Lunch Preparation

Encouraging children to help pack their own lunches increases the likelihood they’ll eat what’s been sent. Involving them in the process gives them a sense of control and can introduce them to a variety of healthy options. Have them choose which 2 fruit they would like from 4 options, what flavour yogurt they prefer or if they prefer hummus or tzatziki dip for their raw vegetables.  They can also help put together a trail mix with a variety of seeds such as pumpkin and sunflower, dried fruit like apricots and raisins, dry cereals like Cheerios and Shreddies or popcorn and pretzels.  Making a batch or muffins or cookies on the weekend is also a fun activity and time well spent.

Healthy Packed Lunch Ideas

Here are some nutritious lunch suggestions to keep your child energized throughout the day:

• Whole Wheat wrap: Fill with turkey slices, Boursin cheese, bell pepper strips and spinach leaves, add a yogurt cup, a blueberry oatmeal muffin, fruit, and a water bottle.
• Cheese and Crackers: Pair with celery sticks topped with WOW butter (a peanut butter alternative made with chickpeas) and raisins, and a water bottle.
• Hard-Boiled Egg Meal: Include peeled hard-boiled eggs, grapes, a liquid yogurt drink, and two oatmeal cookies.
• Bran Muffin Combo: Serve with raw vegetables and tzatziki, seed and cereal trail mix, and a juice box.
• Veggie and Cheese Wrap: Wrap vegetables and cheese sticks in lean meat slices, include a bag of whole grain crackers, a fruit and a water bottle.
• Chicken and Hummus Wrap: Whole wheat wrap filled with grilled chicken, hummus, spinach, and shredded carrots.
• Turkey and Avocado Roll-Ups: Slices of turkey wrapped around avocado and cucumber sticks, served with a side of cherry tomatoes.
• Pasta Salad: Whole grain pasta mixed with diced vegetables, chickpeas, and a light vinaigrette.
• Quinoa Salad: Quinoa mixed with black beans, corn, bell peppers, and a squeeze of lime.
• Greek Yogurt Parfait: Layered with Greek yogurt, granola, and mixed berries, plus a side of whole grain crackers.

Nutritious Beverages

Beverages should complement the meal’s nutritional value. Water is the best hydrator, but if your child prefers juice, ensure it’s 100% real fruit juice. Low-fat milk or occasionally 2% chocolate milk can be a treat. Freezing water or juice boxes can help keep lunches cold until mealtime. If your child tends to fill up on juice or milk, try providing just water with lunch to encourage eating the solid foods packed.

Healthy Snack Ideas

While many new snacks are on the market, not all are nutritious. Here are some healthy choices:

• Hummus and Crackers: pre-portioned and ready to grab and go!
• Cheese Strings: Multiple varieties and a good source of protein.
• Kind-Bars: A healthy and convenient option.
• Nature Valley Granola Bars: Crunchy and packed with nutrients.
• Energy to Go Fruit Bars by Sun Rype: A nutritious and energy-boosting choice.
• Apple Slices with Almond Butter: Fresh apple slices paired with a small container of almond butter. (or WOW butter if no nuts allowed)
• Veggie Chips: Baked kale, sweet potato, or zucchini chips.
• Cottage Cheese with Fruit: A small container of cottage cheese served with pineapple chunks or berries.
• Edamame: Steamed edamame pods sprinkled with a pinch of sea salt.

Snacks to Minimize or Avoid

Some snacks, though marketed as healthy, are best kept to a minimum due to high sugar or salt content or low nutritional value:

• Fruit by the Foot: Contains some real fruit but is high in sugar.
• Dare Real Fruit Gummies: No artificial colors or flavors but still sugary.
• Del Monte Fruit Gels: 25% real fruit and fat-free but high in sugar.
• Sunkist Fruit First: 30% real fruit and fat-free but sugary.
• Ready-Made Rice Krispies: Low fat but high in sugar with little nutritional value.
• Mini Ritz Sandwiches: High in fat and salt.
• Snack Packs with Sausage, Crackers, and Cheese: Often high in fat and sodium.
• Chips, Chocolate, and Sugar Cookies: Should be occasional treats rather than regular lunch items.

Tips for Picky Eaters

If your child is a picky eater, try these strategies:

1. Involve Them in the Process: Let them help with grocery shopping and lunch preparation.
2. Introduce New Foods Gradually: Pair new foods with familiar favorites.
3. Make Food Fun: Use cookie cutters to create fun shapes and include a variety of colors and textures.
4. Be Patient and Persistent: It may take multiple exposures for a child to accept a new food.

Following these guidelines will ensure that your child receives the key nutrients needed for growth and development. With a little creativity and planning, you can pack healthy, delicious, and exciting lunches that your kids will love.