Dietitian urges parents to put nutrition ahead of convenience in school lunches

Back to school means making school lunches for kids, and that can be difficult for parents with fussy eaters.

Taletha Bennett runs The Food Fix Dietitian in Regina. As a registered dietitian, she understands it can be difficult for parents to come up with creative and nutritious ideas for kids heading back to school. She said the key to a good school lunch is making sure it includes long-lasting energy.

“Convenience is a really big thing,” said Bennett. “We lack time and kids’ schedules are so hectic starting up the school year. So it really is easy to grab those pre-packaged foods that seem like they might be healthy.”

Bennett said the way to achieve a nutritious lunch is to include the Fab Four food groups: Vegetables, fruit, grain products and a protein food.

“Many lunch foods often contain two or more of these food groups,” said Bennett.

It can be easy to mix and match different food from different groups so kids don’t get bored with what they’re eating.

Bennett also explained kids become more interested in what they’re eating when they’re involved in the process of making it. That can start from planning a grocery list to going shopping to making the food itself.

Giving children age-appropriate kitchen responsibilities is also a good way to teach them about how to cook their own food.

“It gives them a little bit more ownership over their lunch,” said Bennett.

Bennett said it’s also good to get creative with lunches, and there are endless opportunities with rollups and wraps.

There are options to do a savory taco rollup with cream cheese, taco seasoning, chicken, peppers, cheese and lettuce, or a sweet rollup with peanut butter, jam and a banana.

Bennett reminded parents to watch out for peanut-free classrooms, and peanut butter lovers can swap it out for sunflower butter or WOWBUTTER.

Another option comes in the form of a lunch box that originated from Japan.

“Bento boxes are really hot right now, and that is a really good way to get into the Fab Four,” said Bennett.

A Bento box is a balanced lunch served in a container with many dividers. The lunch resembles a mini-charcuterie board complete with chopped veggies and fruit, slices of cheese and meat, and grains in the form of crackers or quinoa salad.

She recommended keeping away from snacks like granola bars and packaged fruit snacks since they don’t give as many nutrients as parents might like to think.

“They’re more of a quick energy, but won’t necessarily set (kids) up for success at school,” said Bennett.