It’s almost that time of year….back to school!

While many of you are writhed with anticipation and yearning to be back in a routine, the thought of needing to plan and pack a lunch that your little one will actually eat and not trade for twinkies and coke creates waves of anticipation! Don’t lose too much sleep, with a bit of pre-planning you’ll master the lunch packing in no time!

What parents want: to know their child is eating a well balanced lunch that will fuel their minds and bodies.

What kids want: a lunch packed with loads of flavor (usually sweet) that will have their friends drooling.

So how do you find a balance?

Understanding needs.

Start with understanding the 4 food groups and what your child’s nutritional needs actually are, these change as they age. You can download a copy of Canada’s Food Guide and keep it readily available for reference.

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Involve your child.

Not only will this create a scheduled time for you and your child to talk and bond, but it will help ensure that what you pack in their lunch is actually something that they enjoy and will be eaten.

Weekly planning.

Set aside some time once a week to plan for the next 5 lunches. There are definitely some things that cannot be prepped that far in advance, but if you have a menu specifically prepared and written out it reduces the thought process needed when packing and grocery shopping.

Be creative.

salad This is key!

I mean, who wouldn’t choose cookies and cake over fruits and veggies, not only are they a delight for our taste buds, but visually they are a lot more appealing. With a little bit of creative thinking and a few small cookie cutters, you can turn fruits and veggies into something that will give those sugary snacks a run for their money.

Click HERE for some great….and easy….ideas!

As a parent I am certain you are aware of the health benefits of a balanced diet, but did you also know that what your child eats throughout the day can have a huge impact on their oral health?

Children rarely, if ever, brush and floss their teeth after eating lunch at school. To reduce the risk of their meals wreaking havoc on their oral health, provide them with foods that will benefit their teeth instead of harm them.

Foods containing added sugars.

These significantly increase risk for decay, especially when added to already starchy foods such as cookies, cake and breakfast cereals. On the other hand, natural sugar contained in whole fresh fruits, vegetables, and starch-rich staple foods such as bread and rice, are not as harmful to teeth, and are good for healthier snacks. Consider sticky sweet fruits like dates and raisins to be more like candy and limit them to special treats.

Frequency is important.

One snack to tide a child over to lunch or dinner is OK, but “grazing” — i.e., nibbling all day — is a bad habit to get into. Carbohydrates break down into sugars in the mouth, and sugars feed bacteria. Bacteria release acid that breaks down teeth and causes cavities. Saliva, the mouth’s natural acid-neutralizer takes 30-60 minutes to work, so a snack every hour can mean your child’s mouth is continually acidic and more prone to tooth decay.

Neutralize acids.

Chocolate milk and sugar-free yogurt are well known for their benefits to oral and physical health. Both help neutralize the effects of acids on your teeth. Their high calcium content also helps strengthen tooth enamel, which is made up mainly of calcium and phosphate. Chicken and turkey contain phosphorous, and so do beef and eggs. Cheese also provides these minerals, and contains low carbohydrates to minimize the fuel bacteria needs to produce acid.

This may seem like a lot to consider, but practice make perfect. The more often you stick to a plan the easier it becomes pack a lunch that your child is excited about.

Remember, you are not just feeding your child, you are helping them develop positive dietary habits that will last a lifetime!

The web has a plethora of ideas, and everything can be customized to your child’s liking. The prettier you can make it, the more appetizing it will seem.

To get you started here is a sample lunch menu for a week. These were found at: simple as that blog

Monday:

Butterfly Sandwich.