Food Allergies School Lunch Ideas

We never forget to supply our children with pencils, erasers, clothes, and notebooks when it’s back to school time. However, it is just as important to supply children with the proper nutrition they need to be at their best for the school days ahead.

Fuel Up With Breakfast

A healthy breakfast is the first thing on the list. After a night of sleep a child’s body needs to refuel for the day ahead.  Imagine your children as cars, and after a long night of sleep, their tank is empty. Breakfast gives children the fuel that they need to hit the road and start the day.  Studies show that children who eat breakfast often have better concentration, better attitudes towards school and are more attentive. 

Have  a breakfast that includes at least 3 of the 4 food groups from Canada's Food Guide to Healthy Eating: Grain Products, Vegetables and Fruit, Milk Products, Meat and Alternatives. 

Try some of the following breakfast ideas:

• Toast, peanut butter, orange juice
  
  
• Cereal, milk, banana
  
  
• Bagel, yogurt, apple juice
  
  
• French toast, fruit, milk

Any food can be a breakfast food. If children like left over spaghetti or pizza for breakfast, go for it!  If they ask for a sandwich or a bowl of soup, that’s great too! 

Pack a Lunch With Punch

Packing a school lunch can be challenging, especially if done in a hurry. We often rely on convenience foods and pre-packaged meals; however, these foods are high in salt, sugar, and calories, and low in vitamins and minerals.  Packing a healthy lunch your child will eat does not have to be difficult. Plan school lunches for the next week with your child before you go to the grocery store. Involve your children in making lunch and choosing their own foods. Children tend to eat what they help prepare.

Try some of the following creative lunch ideas: 

• "Make-your-own sandwich" pack - buy a re-usable container with compartments, pack it with vegetables, meat (i.e., turkey, roast beef, or ham), cheese and whole grain bread.  Kids love the compartments and the idea of building their own lunch
  
  
• Pasta or potato salad with added vegetables and cheese
  
  
• Tuna, egg, or chicken salad sandwich - if they prefer to dip crackers in the filling, that's OK too!
  
  
• Fill a thermos with casseroles, soups, pasta or other hot dishes

Energizing Snacks

Healthy snacks throughout the school day are important. Provide a snack for mid-morning and mid-afternoon will keep your child energized and alert through the day. Try some easy, healthy and portable snacks such as trail mix, yogurt tubes, fruit, and string cheese.

After a long day at school many children are hungry for an after-school snack. Offer your children nutritious snacks instead of having chips and cookies in the cupboards. Healthy snacks such as fruits, vegetables, whole grains and milk products will help your children feel satisfied until dinner and give their growing bodies important vitamins and minerals. Fun ideas include cheese and crackers, fruit kabobs or a yogurt smoothie.