Healthy School Lunches

Wondering how to pack a lunch for two lunch periods instead of one?

This new eating schedule may require an adjustment for you and your child.

If you think your child will have a hard time adjusting to the change, separate his or her lunch in two and label them. See how your child is eating by looking at the amount of food left in his or her lunch bag after school.

Packing lunches requires planning and creativity. Children like lunches to be appealing and satisfying. On the other hand, you want to provide them with a healthy meal. Here are some tips to help you plan school lunches:

Include at least one food from each food groups in ' Canada's Food Guide to Healthy Eating. Foods from the four foods groups will give, your child the energy and nutrients he or she need to concentrate and stay awake in school. Here is a list of the four food groups and foods that belong to each group:

Grain Products (breed, muffins, rice, cereal, pasta, crackers, oatmeal cookies) Vegetables & Fruits (raw, cooked, canned, dried or in the form of juice), Milk Products (milk, cheese, yogurt, milk pudding, cream soup) Meat & Alternatives (*peanut butter, eggs, fish, poultry, meat, legumes, *nuts, seeds)

 *Many schools are now peanut-free. Check with the school before sending any nut products with your child .

2) Separate your child's lunch in two to ensure he or she will have food for the two lunch periods. Here are some ideas:

Cut sandwiches in two and pack in two plastic bags or containers. Separate leftovers in two dishes or send leftovers, like cold pizza, chili, macaroni and cheese or soup, for one lunch break and a snack for the other break, like crackers and cheese or vegetables and dip. Include two nutritious desserts, like canned, dried or fresh fruits, *mixed nuts, dry cereals, oatmeal cookies or muffins,

rice cakes or popcorn sprinkled with Parmesan cheese. Add two nutritious beverages, like fruit juices (100% pure juice), white or chocolate milk (chocolate milk contains the same nutrients as white milk and the same amount of sugar as an equal serving of unsweetened fruit juice).

3) Pack the lunch properly and safely;

Make sure your hands, the countertops and utensils you use are clean.

Wash and scrub fruits and vegetables.

Wrap foods well (in plastic or foil wrappings). Wrappings should not be re-used as they may carry bacteria.

To keep food cold, use an insulated lunch bag, prepare sandwiches with frozen bread and chilled filling, pack a frozen drink that will thaw by lunch and/or use a freezer pack. Pack two frozen items f or each lunch break to ensure the lunch won't get warm between meals.

Use fresh foods and leftovers not more than a day old. Any perishable food (meat, egg and poultry) not eaten at lunch should be discarded.

To keep food hot, use an insulated bottle. First, fill the bottle with boiling water and let it stand for a few minutes. Empty the bottle and then fill it with steaming hot food.

Clean containers and lunch bag after each use.

The new schedule may require adjustment in what and the way you pack your child's lunch. Discuss this new schedule with your child to find out if he or she is hungry during the school day or after school. You may have to add a little more food to his or her lunch. Try to include foods from the four food groups. Involve your child in the planning and preparation of lunch. He or she will be more likely to eat his or her own creations.

If your child is hungry after school, leave healthy snacks available at home, like cut up vegetables and fruits, cheese and crackers, yogurt, chocolate milk, and popcorn, etc.