Throughout the year, many parents ask themselves the same question: what are we going to pack in the lunchbox? Between the lack of time, kids’ “picky” palates and allergies to respect, putting together a balanced lunch can quickly become a daily headache.
The good news is that it’s simpler than it seems. Canada’s Food Guide offers a simple method to make sure you’re giving your child a nutritious lunch. Here’s how to make sense of it.
Why a balanced diet changes the school day
A balanced diet has a real effect on children’s ability to concentrate in class. A child who eats a varied, balanced diet generally finds it easier to stay attentive, because a well-nourished brain retains information better and stays focused longer. In other words, every small effort invested in the lunchbox has a concrete impact on the child’s school day.
Canada’s Food Guide at a glance
Canada’s Food Guide proposes a plate divided into three categories.
½
Vegetables and fruit
¼
Protein foods
¼
Whole grains
Health Canada sums it up this way: vegetables and fruit should always make up the largest share of the food eaten in a day, and plant-based proteins should be chosen more often. This principle of proportions applies to every meal, whether it’s a sandwich, a bowl of pasta or a soup.
Each category brings something different to the child.
Vegetables and fruit
Vitamins, minerals and fibre that strengthen the immune system and support healthy digestion. The more you vary the colours, the wider the range of nutrients you get.
Protein foods
Essential for building tissue and muscle. Depending on the food chosen, they also provide specific nutrients: omega-3s from fish, iron from meat, calcium from dairy products or fibre from legumes.
Whole grain foods
Fibre that supports digestion and helps children avoid getting hungry too quickly between meals.
School food policies: what you need to know
Beyond Canada’s Food Guide, each school service centre applies its own food policy, and these rules vary from one place to another. It’s always best to check your child’s school’s specific guidelines before packing lunchboxes.
For example
The Centre de services scolaire Marguerite-Bourgeoys bans any food containing nuts or peanuts, as well as derived products such as peanut butter. It also asks families to avoid candy, chips, sweet pastries, sugary drinks, deli meats, fried foods and low-nutrient products.
Ideas to break the routine
Running out of inspiration is probably the most universal challenge. Here are two combinations that respect both the proportions of Canada’s Food Guide and the most common school policies:
- Egg sandwich on whole wheat bread, cut vegetables (cucumber, bell pepper), cherry tomatoes on the side or mixed into the eggs, a clementine and a yogurt.
- Rice or pasta with chicken and vegetables, with a fruit salad and milk.
The secret to not getting tired of these combinations? Change the container rather than the content. A different bread — pita, tortilla, bagel, sub roll — feels like a whole new meal with the same filling, with no extra effort.
Does your child eat very selectively and systematically refuse certain foods? To keep from despairing — and from packing fries in every lunch — read our article on picky eaters.
in short
A balanced lunchbox doesn’t have to be complicated. Just remember three categories: vegetables and fruit in the largest amount, protein for a quarter, whole grains for a quarter. Add vigilance about allergens, and packing lunch becomes noticeably lighter — for you and for your child.