Lunch is important for children. Here are a few tips for a healthy lunch box that's sure to please both young and old.
A tasty start to the new school year!
Back-to-school season is just around the corner, and with it the same questions about filling lunch boxes for kids and adults alike. Most parents are concerned about providing the best possible nutrition for their children, with a view to maintaining their health and well-being. How can you offer your children a balanced lunch box while avoiding monotony?
You know better than anyone the food preferences of each member of your family. It can be difficult to strike the right balance between foods that are familiar and enjoyed, and those that we want to introduce in the interest of diversity. A nicely filled lunch box, full of a variety of flavours and colours, and even a few little surprises, is the perfect way to brighten up your children's day!
For a successful back-to-school and all the equipment your children need, visit our page. And for you, parents, see our 10 tips to coping with school-related stress and anxiety.
What does a healthy lunch box look like?
Ideally, the foods provided in a lunch box should complement each other, to avoid afternoon snacking. Fruits and vegetables, rich in carbohydrates, provide your child with quick energy. What's more, their high vitamin, mineral and dietary fibre content makes them essential for a healthy lunch box. Include products such as:
- Raw vegetables;
- Fresh fruit;
- Vegetable juices;
- Unsweetened compotes.
Like fruits and vegetables, whole-grain foods are an important source of energy, vitamins, minerals and fibre that are essential for your child. Here are a few examples of foods to choose from:
- Whole-wheat or multigrain bread;
- Cereal bars;
- Fibre-enriched pasta;
- Rice cakes.
Foods containing protein also provide energy and are essential for maintaining good health. It is recommended to choose plant-based protein foods whenever possible. Milk and dairy products are excellent sources of calcium and vitamin D for healthy bones. You can choose from a multitude of nutritious foods to incorporate into your lunch box, including:
- Milk;
- Yogurt (regular or drinkable);
- Cheese cubes;
- Chicken;
- Tuna;
- Nuts;
- Legumes;
- Tofu;
- Eggs.
Canada's Food Guide: your ally
When it comes to nutrition, Canada's Food Guide is the benchmark for Canadian families. This guide will help you make the right food choices every day. Among other things, it suggests enjoying a variety of healthy foods every day and recommends water as the main beverage. Eating high-protein, high-fibre foods is encouraged.
Food allergies are a real thing. And they sometimes appear at a very young age. So if your child eats at the school cafeteria, check out our article on preventing food allergies at school..
What should not go in a healthy lunchbox?
There are also foods that should be kept out of your children's lunch boxes. Here are a few examples:
- Foods high in sugar or salt (sodium);
- Foods containing saturated or trans fats (hydrogenated oil, shortening, etc.);
- Processed products (choose apples over apple desserts!);
- Foods containing high levels of artificial ingredients (e.g., colouring agents);
- Foods or beverages with no nutritional value (e.g., chocolate candies or soft drinks).
Ideas for a quick hot or cold lunch to go
The traditional sandwich doesn't have to be boring. Use your imagination: Tortilla, panini, kaiser, etc., there are many types of bread and toppings. Add hummus, olives, salsa, grated apples–anything goes!
If you prefer a hot meal, last night's leftovers usually do the trick if they're a balanced choice, of course! If necessary, round it out with a piece of fruit or cheese.
If you would like to know more about how nutrition can benefit your body, read our article: All you need to know about nutrition.
Tips for preparing your child's lunch box
- Plan the week's meals and the contents of the lunch boxes in advance.
- Make a shopping list before you head to the store, but let yourself be inspired by the products on display, even more so if they're on sale.
- Pre-cut raw vegetables for lunches.
- Cook larger batches of food and freeze individual portions.
- Encourage your children to help prepare meals and lunches.
What is the best material for a lunch box?
The choice of material has an impact on food preservation and exposure to undesirable substances:
- Food-grade stainless steel: Durable, BPA- and phthalate-free, easy to clean and highly resistant.
- Platinum silicone: Flexible, leakproof and free of toxic additives, perfect for modular compartments.
- Tempered glass: Inert (cannot migrate substances to food), ideal for hot dishes, but heavier in the backpack.
- BPA-free plastic (PP polypropylene): Lightweight and economical, provided it's guaranteed BPA- and phthalate-free.
Tip: Always choose certified “BPA- or plasticizer-free containers, and make sure the seals are removable for thorough cleaning.
Packing a lunch box doesn't have to be a chore. Planning your favourite recipes for the week can also save you time. Incorporate a variety of healthy foods into your children's menu, taking into account their tastes and showing a little originality. This is the winning recipe for a healthy lunch box! Bon appétit!
