Food For Thought: Smart Lunches For Back To School

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By Mia Bolaris-Forget

It’s that time of year again, and for some in some parts of our country, it’s been “that time” for almost a month now. What we’re talking about is Back-To-School time, a time when parents have to think about not only getting themselves ready for work, but preparing their kids for school. And, part of a good education goes beyond school supplies and parent-teacher conferences. In fact, according to experts, it often starts with a healthy diet.

While many schools “are” trying to improve their selection, experts assert that many are still serving up meals that are high in fat, sodium, an other “distasteful” substances. So, picky parents may want to play an active role in lunch that goes beyond choosing items off even a “new and improved” school menu. And, brown bagging it will also save some (parents) money.

But, between work and play, how will you find the time to make your child’s lunch, and a healthy lunch to boot? But, according to the pros, packing a nutritionally packed lunch is as easy as your ABCs, quite literally. In fact, they say that the key to kids eating a balanced diet means making sure they get plenty of foods containing these essential vitamins: A, B, and C. And, they add that the C means both citrus AND calcium, noting that these foods also offer other important essentials such as iron, protein, carbohydrates and vitamin D.

Among these vitamin-infused foods:

The Vitamin A Group: Bright orange and yellow foods such as carrots, oranges, cantaloupes, and apricots.

The Vitamin B Group: Includes meats, whole grains, nuts and seeds.

The Vitamin C and Calcium Group: Natural Citrus fruits and fruit juices. For calcium, low-fat milk(s), cheeses and yogurts or kefir. These foods also typically offer notable amounts of protein and vitamin D.

And, while many of these foods can be conveniently found “ready-to-serve” experts note the added benefits of preparing foods and baked goods at home, adding that it’s both healthier (since it’s likely to be preservative-free) and less expensive (overall).

Make the experience “easier” and fun for the whole family by getting your child involved. Allow you child to pick out his or her favorites at the market and teach him or her about different ways of enjoying his or her favorite foods by asking for “help” in the kitchen.

Consider adding bananas to your child’s peanut butter sandwich, or soaking fresh strawberries in orange juice or adding them to homemade yogurt. And, teach you child about healthful alternatives to familiar favorites, by getting them involved in making and baking some of their most treasured treats. But, keep in mind that children often “imitate” adult behaviours, so you may want to start by altering you eating habits as well.
And, remember to take note of not only your child’s likes and dislikes but also necessary precautions regarding food allergies and measures that help lower the risk of exposing him or her to harmful bacteria.

Make sure to thoroughly clean and sterilize utensils and cutting boards using hot soapy water. And, it’s advised that you have separate cutting boards for different food stuffs such as meats, poultry, and fish, another for veggies and one for breads. If you only have one cutting board, experts suggest washing it between items.

Also make sure to keep foods that need to be kept hot or cold insulated. Use coolers or cold packs to help keep foods such as meats, salad, yogurt and other such foods fresh, or if possible have your child store the items in the school fridge.

For hot foods, experts recommend using a thermos with boiling water, allowing the hot water to “sit” in it for a good few minutes before emptying it and filling it with the food of your choice and sealing it.

Other (healthy) options that don’t require ANY special treatment and fare just fine at room temperature include:

· Breads
· Carckers
· Fruits
· Hard Cheeses
· Peanut Butter
· Jelly
· Mustard
· Pickles
· Veggies

Experts also advise rinsing lunch boxes with hot, soapy water after each use, especially with younger children and they suggest using paper bags only once. In fact, they recommend replacing paper bags with soft-sided reusable lunch bags.

Last but certainly not least, the pros encourage parents to encourage children to wash their hands before every meal or snack and starting at home by leading through example. They also suggest putting a few moist towelettes in you your child’s lunch for a quick and easy cleanup.