Back to School Lunch Ideas
Let’s not overcomplicate things and return to the basics of proper nutrition. One of my fondest childhood memories includes the lush vegetable garden where I would regularly find myself munching on whatever was ready for the taking. It was common for my siblings and I to be in the yard and garden barefoot playing in the dirt, and with the worms while helping mom weed the garden. I can’t say that I miss the weeding part much, but being in the garden planting, eating and harvesting brings back great memories.
Please take heed of your child’s nutrition so that today’s school lunch and snack do not result in next year’s doctor’s visit.
Here Are Some Nutrition Basics:
Fruits & Vegetables
Children and teens need to consume more whole foods daily, especially fruits and vegetables. Introducing a new fruit and or vegetable every week can add an element of fun and surprise and can peak their interest. If it’s a challenge to get the vegetables in their daily diet, it can help to blend them in a high powered blender, with an apple, kiwi and some whole flaxseed and/or doing a combination of raw, roasted and lightly steamed.
Whole Grains
Whole grains support children and teens growth and development. Remember to soak your whole grains overnight before cooking or soak and sprout and enjoy. Whole grains means all of the fibre is in tact as are all the vitamins and minerals. Some examples of whole grains include buckwheat, large oats, millet, barley, brown rice, quinoa, amaranth etc.
Protein
Protein plays an essential role in many bodily functions, including growth, maintenance, recovery and repair of tissues in the muscles, skin, organs, blood, hair and nails. It is necessary for the generation and regeneration of cells in the body. Getting protein at every meal can be as simple as adding a serving of légumes, nuts/seeds, eggs, and or vegetables. Some examples of protein foods include lentils, peas, beans, quinoa, eggs, spirulina (has all 9 essential amino acids), bee pollen, spinach, broccoli, asparagus, artichokes etc. even some fruit have protein!
It is crucial that our children and teens develop eating habits and behaviours that lay the foundation for their future health, and their children’s health. A diet high in refined foods, sugar and processed sandwich meat can be detrimental to your child’s gut microbiome by depleting the number of good bacteria, and allowing the bad bacteria to take over. This can lead to a weaker immune system and increased risk of mental health concerns. Please take heed of your child’s nutrition so that today’s school lunch and snack do not result in next year’s doctor’s visit.
Here are some lunch and snack ideas that are packed with nutrition
For lunch you can prepare or your child can prepare a sprouted whole grain wrap with guacamole or sliced avocado, smashed black bean spread or whole slices of chicken, lettuce, shaved carrots, sliced tomatoes, sliced yellow pepper, shaved purple cabbage and sunflower sprouts or broccoli sprouts with a pickle on the side. You can include homemade chickpea hummus with vegetables for dipping. For a snack you can pack washed berries in season, or sliced apple with Ceylon Cinnamon sprinkled on top with some pumpkin seeds, or pieces of cantaloupe or honeydew. Let’s encourage more water to drink rather than processed fruit juice boxes that are very high in sugar.
Tip: incorporate the colors of the rainbow and eat with the seasons
Another lunch idea is an egg salad sandwich or chickpea salad sandwich wrapped in a collard leaf or stuffed into half a pepper, with a slice of real cheese, roasted sweet potato pieces, and some sauerkraut or kimchi and a side of quinoa salad. For a snack you can offer raw vegetables with any bean dip, a sliced apple with Ceylon cinnamon, pineapple pieces, pomegranate arils or homemade air popped popcorn or stovetop popcorn. To drink, let’s encourage more water.
1. The nourishing traditions book of baby & childcare by Sally Fallon Morell and Thomas S. Cowan, MD
2. Nutrition in Children and Adolescents at NCBI and ScienceDirect
Tip: incorporate the colors of the rainbow and eat with the seasons
It’s Time To Take Control