Get a head start on healthy eating with back-to-school lunches: Jasmine Mangalaseril

CBC
·4 min read
Providing healthy meals for children at lunchtime can be hard for many families. School food programs help make preparing meals easier. (Steven Senne/The Associated Press - image credit)
Providing healthy meals for children at lunchtime can be hard for many families. School food programs help make preparing meals easier. (Steven Senne/The Associated Press - image credit)

Sending your kids off to school with tasty, healthy food that they'll want to eat can be a challenge. Here are some strategies that can help ensure kids have a good nutritional start.

Canada's Food Guide plate is a great place to start when figuring out what your kids should eat.

"We can think about half of our plate being colourful fruits and vegetables," explained Andrea D'Ambrosio, registered dietitian and owner of Kitchener's Dietetic Directions.

"We want a quarter of our plate to be the protein. And we want a quarter of our plate to be the starch, whole grains, fiber-rich carbohydrates which give our brain and body fuel and energy."

This sort of food combining will help kids feel full longer, while providing the nutrients they need.

Eating a lot of convenience foods isn't ideal, but D'Ambrosio suggests certain types can be part of a nutritious diet.

"Things that just increase the convenience like some canned options are nutritious options. Some beans might be higher in salt, but you can simply rinse them," said D'Ambrosio.

Andrea D'Ambrosio, owner of Dietetic Directions in Kitchener, says at about half of your child's plate should be "colourful fruits and vegetables."
Andrea D'Ambrosio, owner of Dietetic Directions in Kitchener, says at about half of your child's plate should be "colourful fruits and vegetables."

Andrea D'Ambrosio, owner of Dietetic Directions in Kitchener, says at about half of your child's plate should be "colourful fruits and vegetables." (Submitted by Andrea D'Ambrosio)

Tinned tuna or fresh-frozen fruit or vegetables, can be good options because they make meal prep more efficient.

Healthy eating starts at home

These tips for creating a food-positive environment can help kids make healthy eating choices:

  • Lead by example – kids pick up on what parents do, so set regular mealtimes and don't skip meals.

  • Plan ahead – figure out meals and snacks before shopping so you've got everything when you're cooking and packing lunches.

  • Involve your kids – help them develop an interest in what they're eating by visiting local farms, growing fruits and veggies in container gardens and getting them cooking with ability-appropriate tasks like stirring, measuring, or peeling potatoes.

  • Cook at home rather than buy take-out meals.

  • Plan meals with a "cook once, eat twice" mindset — add tonight's veggies or proteins to tomorrow's grain or pasta salads or wraps.

  • Bulk deals can save money but be careful that food waste doesn't erase your savings.

School food programs

Some schools host community gardens, which are accessible to families and the community.

Food 4 Kids provides weekend and school break food parcels for families. This is what a typical food package may look like.
Food 4 Kids provides weekend and school break food parcels for families. This is what a typical food package may look like.

Food4Kids provides weekend and school break food parcels for families. This is what a typical food package may look like. (Andrew Coppolino/CBC)

Families and groups can also rent the Waterloo Region District School board's school kitchens. Batch cooking freezable foods (like meatballs, dumplings, or vegetarian chili) can save time, energy, and money.

"We know that within some community groups, whether it's an occasion or whether it's just everybody pooling their resources, cooking together is one way families are able to access food," said Eusis Dougan-McKenzie, WRDSB executive officer.

Since buying healthy food can be expensive, both regional boards work with Nutrition for Learning and Food4Kids to address food insecurity. Food4Kids provides weekend and school break food parcels. Nutrition for Learning has universally accessible in-school programs.

"The idea is that to avoid stigma and to really support all children so they're actually full. And then their bodies have energy, and they're able to learn," said Dougan-McKenzie.

Nutrition For Learning works with participating grade schools and high schools to ensure students can access healthy foods. In grade schools, bins are in classrooms; in high schools, they're in accessible, strategic locations.

School food programs like Nutrition For Learning and Food 4 Kids offer options appropriate for different diets like vegetarian and Halal.
School food programs like Nutrition For Learning and Food 4 Kids offer options appropriate for different diets like vegetarian and Halal.

School food programs like Nutrition For Learning and Food4Kids offer options appropriate for different diets like vegetarian and Halal. (Andrew Coppolino/CBC)

"[High schools] have communal spots, [such as] outside of guidance, and then, in another part of the high school, there's another spot," said Kerry Moco, who is in program support and development at Nutrition For Learning.

The foods they distribute fall within ministry guidelines, with options appropriate for different diets like vegetarian and Halal.

The number of Waterloo region schools they support has nearly doubled in five years to 180.

Schools don't charge fees for Nutrition for Learning; the food is "just there." The programs are funded through the charity's efforts.

"We have not ever said, 'You cannot be a part of our program'. That being said, the cost of an average program is upwards to $15,000, every school year," said Moco.

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