5 ways to a healthy lunchbox

As we head back to routines this fall, healthy eating is a priority for many families. Whether your child is taking the first step into preschool and you're sending a snack, or you've got a brand-new kindergartener that needs a full lunch, we've got you covered with 5 great ways to help ease the transition and ensure your little one has healthy choices that they will actually eat!

1. Breakfast planning

Lot of moms meal plan for dinner, but what about breakfast planning? Take a few moments to talk to your kids about the choices for the week's breakfasts, and involve them in the decisions. Then, plan out your week so there are no surprises, and (hopefully) no arguments at the breakfast table. If your kids balk at the usual mix of cereal and toast, mix it up with some new ideas, like:

• Smoothies are a quick and delicious start to the day
• Quaker Oats has lots of breakfast ideas that are quick, easy, and healthy! Click here for breakfast recipes made with Canadian oats, including muffins, granola, and fresh drinks.
• A simple pancake recipe – make in advance, freeze, and pop 'em in the toaster on a school day morning

2. Have fun with fruits and veggies

Instead of lecturing your kids on the importance of 4-6 servings a day, teach them instead about the concept of "Eating a Rainbow" – make it a game and engage your kids – how many fruit and vegetables can you think of to make up the rainbow? Click here for more ideas and resources to help make this fun and engaging for your kids!

Sometimes as parents, we need to get creative – and hidden veggies are one way that you can sneak an extra serving or two into your child's diet – we've got lots of recipes that are kid-tested and mom-approved. New Tropicana Farmstand™ offers another great-tasting way of getting an extra serving of vegetables. Each 250 ml glass includes a full serving of vegetables!

3. Involve your kids in grocery store trips

I know, dragging kids to the grocery store – sounds fun, doesn't it? But the more we involve our kids in the healthy food choices we make, the more likely they may be to actually eat them! Use it as a teaching opportunity – kids can:

• Help make a grocery list: little ones can practice scissor skills by cutting pictures out of flyers and gluing them onto construction paper. Older ones can practice their printing and help to write a list.
• Help find the food items – like a treasure hunt – as kids find items in the store, they can 'check them off' this list. And sticking to the list means less demands for treats in the aisles, too!
• Read the labels: it's a great time to explain why we buy more of the 'healthy' foods like fruits and vegetables, and less of the 'sometimes' foods like sugary snacks and treats. It's important to buy peanut-free for all school lunches – Quaker Chewy bars are a good option for lunches and snacks – they're a source of fibre, made with whole grain Canadian oats, and are peanut free.
• Count the change: If your kids are school aged, you can sneak in some math practice too – which items are on sale? Which costs less?

4. Plan and pack in advance for school lunches

The less you have to do on school mornings, the better! Get organized in advance and prepare as much as you can for the week at one time. You can:

• Chop and pre-package fruits and vegetables (a little lemon juice on apple slices keeps them fresh)
• Pack lunches the night before and store in the refrigerator – avoids the morning rush
• Get the kids involved in preparation too – for example, adding a granola bar to the lunchbox or filling up their drink container
• Have healthy snacks easily accessible at kid-height – this will help them pack their lunch and also fill the after-school snack gap

5. Make the lunch visually appealing and easy to eat

All the planning in the world won't help when your kindergartener can't open his container of cucumber slices, or can't find the string cheese at snack time.

• Practice in advance, especially if you have a new-to-school child, to make sure their hands can open the containers easily – kids don't have a lot of time to eat at school and you want them to access food easily. Remember that most schools promote a litterless lunch – so be ready!
• Ensure the lunchbag has room enough to lay everything out so kids can easily see their choices. Bento boxes are very popular right now – all the food is laid out and in small quantities.
• Many schools have two 'nutrition breaks' so labelling foods with "1" or "2" might help if you've got a child who needs one less decision to make in their day!
• Here's a handy tip for granola bars and other packaged foods – with scissors, snip a little starter cut into the edge of the packaging – it makes opening the package so much easier for little hands.

Check out momstown on Breakfast Television helping with Back to School nutrition, packing lunches, and healthy habits!

Are you a seasoned lunch-making pro or new to the school lunch routine? Share your tips and tricks with us!