Out of practice packing back-to-school lunches? Planning ahead is key, Kitchener dietitian says

As parents and students prepare for the return to school next week, some may need a refresher course on how to pack nutritious and fun lunches and snacks to help children and teens get through the day.

Heidi Pola is a registered dietitian who works in Zehrs stores in Kitchener and Waterloo. She says her top tip is to plan ahead and for parents to get their children involved in that planning. That's important to ensure that what parents send in their child's lunch will actually get eaten during the day.

"It's also great for picky eaters, too, because involving your kids in that meal planning will help them with becoming invested in the food and becoming more likely to eat and understand and enjoy their food," she said.

Making food together, including following a recipe, offers more than just some food to eat, Pola said.

"There's a lot of different health benefits to getting your kids involved with that meal prep.

"Research has shown that it helps increase their confidence as well as their self-esteem, helps improve reading and math skills. When the kids are reading through the recipes and measuring ingredients, they're building those skills and it also really helps them develop more of an understanding about what foods are good for their overall health."

Fruits, veggies, whole grains and protein

People eat with their eyes, but Pola saidparents don't need to knock themselves out making lunches that are Instagram worthy. If they have time, it's great to cut flowers out of pineapples, but it's not necessary.

"It just comes down to a basic formula of having some fruits and vegetables, some whole grain, so maybe pita wraps, crackers, and then protein sources," she said.

She saidshe loves Bento box-style lunch boxes because they createa lunch of finger foods of different textures and colours that may be more appealing to children "versus just a sandwich."

Proteins can be tough to get kids to eat, but Pola saidparents can think beyond just meat and fish. Yogurt and cheese strings are good options, she said, but she really loves hard-boiled eggs.

"You can buy pre-hard boiled eggs that are peeled in the store, too. So just another time saver as a parent you might appreciate."

Another great protein source are legumes, such as beans, lentils and chickpeas. Pola said thatto save time, parents could buy pre-roasted chickpeas or lentils that have different flavours.

Hey teens! Eat breakfast

For high school students, it's also important to plan ahead for lunches, Pola said, becauseteenagers tend to skip breakfast.

"When we start the day without fuel, we're kind of on empty. And then oftentimes that leads to us becoming hangry [hungry-angry] at lunch time. And sometimes it can result in us not making the most nutritious choices at lunch when we're at school or grabbing a slice of pizza."

The Waterloo Region District School Board announced this week that until at least Oct. 18, food won't be sold in high school cafeterias. After Oct. 18, there will be limited options at some schools.

"Secondary students are encouraged to either bring their lunches or to take advantage of other lunch options available to them during their lunch breaks. Vending machines will also be available for use" starting on Tuesday, the board said in a statement on its website.

Teens can be responsible for deciding what to eat, Pola said, but parents might want to help out by offering easy "grab and go" options for their children to take snacks throughout the day. Taking snack-like foods, like granola bars or trail mix, can be a good way to curb hunger through the day.

Butsheurges teens to eat something in the mornings.

"A yogurt and a banana is better than having nothing at all."

Plan ahead for dinners, too

The return to school often means a return to routine for the entire family, which meanssome parents returning to in-person work.

Pola recommends parents take it easy on themselves as everyone adjusts to a new schedule.

That may mean opting for pre-made nutritious items, like salads in a bag or rotisserie chicken, if they feel pressed for time.

Polaalso suggests aiming to make large-batch meals so there are leftovers for another night.

"I know that can feel like a lot to have to do.You might even consider spending a little bit of time in the kitchen on the weekend in advance of those busy weeknights, maybe prepping some of your ingredients for recipes that you're going to cook during the week," she said.

"Chopping up those fruits and vegetables, maybe pre-marinating your meat as well, just to reduce that prep time during the week ...and then save you some time packing lunches."