Pack lunches with a punch

With the busy lifestyles many families now have, preparing a school lunch that’s nutritious and tasty can seem overwhelming. But it doesn’t have to be, according to dietitian Annie Chung-Hui. By planning ahead, incorporating leftovers, and including kids in the process, parents can help ensure their child gets the nutrition required to learn and play.

“The most challenging part for the parent is knowing what to pack for the kids,” Ms. Chung-Hui said. “We should choose at least three out of four food groups in the food guide,” she added.

From the fruits and vegetables group, parents can cut up vegetables or fruit, using lemon juice to keep apples from going brown. “Sometimes the parents say my kids don’t eat fruit so they don’t try to give them fruit at all,” she said, and encourages trying different types of fruit, such as dried, or a fruit cup packed in juice not syrup.

“It’s not the fresh fruit, but it’s better than nothing,” Ms. Chung-Hui said.
Baby carrots, baked beets, grape tomatoes and cut cucumbers can also be a hit, she said.
Unsweetened 100 per cent fruit juice or vegetable juice is a way to get fruit servings into kids as well.

For grains, try different types of bread, she said. A cookie cutter can turn sandwiches into a variety of shapes, which kids like, she added.
Muffins — preferably homemade, and pitas, leftover rice and pasta can also be used.

“Sometimes I tell parents you just need to cook a little more for dinner time and save some for lunch,” she added.

In the dairy section, vegetarians can use a soya bean milk or rice beverage fortified with calcium and vitamin D.
Chocolate milk is also fine for kids, especially if they’re not crazy about the taste of milk.

Cheese is good, but stay away from processed ones, which don’t usually have much calcium and are loaded with salt, Ms. Chung-Hui said. Instead, get brick cheese and cut it into pieces for kids.

Cottage cheese and yogurt are also good choices, and custards and puddings fit the bill too, but in moderation because of their sugar content.

Meat is always the challenging part, she said.

Eggs are a good way to provide a more complete nutrition. Chick peas turned into hummus vegetable dip, beans such as kidney, and leftover meat from dinner, or lean deli meats such as roast beef and turkey, are some ideas she offers.

“Kids like meatballs too,” she added.

When packing lunches, she suggests variety - for sandwiches, change up the condiments by using mustard, mayo, ketchup, or a pickle.
“Pack small portions,” she added. “It’s not like your dinner.”

Getting kids involved with lunch making and grocery shopping can also encourage them want to eat it more later, she said.
Be sure to keep food safe by keeping hot foods hot in a thermos, and cold foods cold with an ice pack.

Items such as uncut or cups of fruit, muffins, bread with no filling, and crackers are fine at room temperature, she added.
And if kids are using a reusable lunch bag, it needs to be washed with soapy water everyday, as do utensils, Ms. Chung-Hui said. Any wrapping used needs to be disposed of. Leftovers and cut fruit should be thrown out after two days, she said. If they’re kept longer than that, they face food safety risks and generally lose their nutrition anyway, she added.

A WEEK'S WORTH
Below is a menu plan Ms. Chung-Hui uses to get parents thinking about good lunch choices.
Day One
Canned tuna with low-fat mayo, and diced vegetables such as celery and carrots, on whole grain bread. Pack along an apple juice or if it’s really hot, some water for a drink.
Day Two
Homemade leftover mac and cheese with a fruit cup hits all four food groups. The pasta provides grain and a homemade sauce of milk and cheese provides dairy and protein.
Day Three
Pasta salad with lentils, kidney or other beans, and fresh or frozen vegetables, such as corn and carrots. A banana, or other fruit, small yogurt, and water for a drink finish it off. Some parents feel wary about frozen vegetables, but they are easy and convenient and have almost, and sometimes more, nutrients than fresh.
Day Four
Brown rice and leftover meat and vegetables from dinner, a tomato juice, and an oatmeal cookie for a treat. A roti or wrap can be substituted for the rice.
Day Five
Vegetable chili with a dinner roll, chocolate milk, and small clementine.
Day Six (just in case)
Chicken caesar salad using leftover chicken from dinner and a whole wheat wrap or pita, accompanied with raisins and water.