April 27th, 2015

Packing healthy lunches and snacks at school is a great way to get more servings of healthy foods from Canada’s Food Guide. Here are some ideas to help with packing healthy lunches, for students at school and for adults at work too!

  1. Provide a refillable water-bottle with packed lunches. Water is the best choice for beverages and kids should be able to refill it from the water fountain at school throughout the day.
  2. Aim to include at least one food from each of the four food groups on Canada’s Food Guide: a Vegetable or Fruit, a Grain Product, a Milk or Alternative, and a Meat or Alternative.
  3. Try a bento box style lunch – Pack a variety of finger foods (at least one from each food group!) in a reusable container with separated compartments. Kids have a limited time to eat lunch at school, so finger foods are a great idea since they are quick and easy to eat.
  4. Keep hot foods hot and cold foods cold for food safety. Use a thermos to keep hot foods hot until lunch time – warm the thermos with boiling water before filling it with steaming hot food. Keep cold foods cold by packing them in an insulated lunch bag with an ice pack.
  5. Get kids involved in packing their own lunches. Set aside time the night before to prepare lunches together to avoid a stressful scramble during busy mornings.

For more lunch ideas check out the Child and Youth Resources at www.regionofwaterloo.ca/nutrition or the mix-and-match menu at: http://www.eatrightontario.ca/en/Articles/Frequently-Asked-Questions/Packing-Healthy-School-Lunches-and-Snacks-FAQs.aspx#.VMfxWdh0zwo

Veggie and Bean Pita

Preparation Time: 5-10 minutes                                                    Makes: One pita

Ingredients:

 

1 whole wheat pita pocket, cut in half

½ cup baby spinach, kale or mixed greens

½ cup cherry tomatoes, halved

1 medium carrot, shredded

½ cup baked beans (homemade or canned, look for one with the lowest sodium)

 

Directions:

  1. Stuff each half of the pita with greens, cherry tomatoes, shredded carrot and baked beans.
  2. Add a piece of fruit and milk to drink for a complete lunch.

Recipe adapted from www.eatrightontario.ca