It’s hard to believe that the school year will be starting in a few short weeks.
No matter how hard I try to stretch out the sunny days of summer, it seems to slip through my fingers as quickly as the sand at the beach — which we didn’t visit nearly enough.
This is the first year that I’ll have a child in school, and away from our home for most of the week.
One of the challenges I am anticipating is packing a healthy lunch each day for my four-year-old. From what my friends tell me, it’s a chore that can cause stress and anxiety for both parent and child.
I decided to turn to an expert and get some advice for all Guelph parents on packing healthy and nutritious lunches.
Heidi Smith, a local dietitian, author, and speaker offered to share some wisdom on packing filling and good-for-you lunches for kids of all ages. She is also the mother of three children ages 9, 12, and 15, is no stranger to the stress and strain of organizing and packing school lunches. Her online business, Heidi Smith Nutrition, helps families focus on “helping busy families find healthy eating solutions in the midst of work, school and sports.”
I decided to ask Heidi a few questions to get a better sense for the challenges families are facing with meal preparation and the solutions that she has to offer.
Brianna: What are some of the challenges you see parents are faced with when packing lunches for school?
Heidi: Time and fresh ideas. Everyone needs more of these!
Brianna: What would you suggest to overcome them?
Heidi: I would suggest parents plan ahead, pack the night before, and get kids involved. They can pre-make items for the week on Sunday, such as pasta salad, muffins, or cookies. They can also post a list of food items and have kids circle their favourites. Try asking your kids what their friends are eating and try some of the healthy ideas.
Brianna: What are some simple lunches and snacks that parents can prepare?
Heidi: Leftovers! When planning your dinners, think what would make good thermos items, or make extra chicken to put in wraps.
Brianna: Do you recommend children participate in packing their lunch? At what age?
Heidi: Yes, and they can start at any age. Parents should also keep in mind that the lunch is like a beacon of love from home. Don't underestimate the power of food for connection. I don't recommend having children pack their own lunches completely — because food is love. If the parent puts some love in the packing of the items, the kids will feel it at school. A little note or a special surprise treat can go a long way on a hard day for a sensitive child. Also, try not to take it personally when food comes home uneaten. It’s fine to remind children of the importance of fueling their body, but punishment rarely works. Again, school can be stressful and sometimes it’s hard to eat when we are distracted and stressed. Uneaten food can be an opportunity for a compassionate conversation at home and problem solving together.
Brianna: What are some prepackaged products you would recommend for snacks? What should parents avoid?
Heidi: Look for snacks under 8 grams of added sugar, a good way to remember is 8 is enough or 8 is great. Also 3 to 5 grams of fiber is helpful to keep kids full. Some good snacks are Kashi granola bars, and unsweetened applesauce.
Brianna: What products or items do you recommend to pack lunches in?
Heidi: I love the GoGreen lunchboxes. It reduces waste and there’s no messy lids to open and lose. I also love this online store called Fenigo. I also use the square silicone cups to separate inside, and I also use Bento boxes for packing lunches.
Find out more about Heidi Smith on her website, Heidi Smith Nutrition, or follow Heidi on Twitter for healthy meal ideas.
Do you have tips for packing healthy lunches for school? Share in the comments below.
