By Martha Trahan CNP, CMCS, PTS
Back to school means back to routines, early mornings, homework, activities, schedules…and, of course, the school lunch.
It’s one more thing to think about when your mental load is already overflowing.
So you figure out what to pack, make it somewhat balanced and nutritious, and get everyone out the door on time.
And then they come home with half of it still sitting in the lunchbox. Or the whole thing!
Or so I’ve been told. 😉
As a nutritionist and a mom of 2 teens, I want to take some of the pressure off. You do not need to create the perfect school lunch every day.
Here are 3 things I want you to remember when it comes to feeding your kids this school year.
1. Get them involved
If you want to increase the chances of your kids to actually eat what you pack, ask them what they want to eat.
Make a simple school lunch menu together for the week and let them have some say. They’re much more likely to eat something they helped choose.
Monday | Tuesday | Wednesday | Thursday | Friday |
Chicken & veg fried rice, Apple | Turkey & cheese sandwich, Baby carrots Apple | Mac & cheese Celery sticks Grapes | Bagel, cream cheese Apple Baby carrots | Pizza Apple |
And your kids may have completely different preferences. Mine certainly do. One is a sandwich kind of guy. The other is much more adventurous and is happy with rice bowls, curries or soup. (a small thermos is so handy)
Work with the kid you have.
It’s also a great opportunity to teach them how to make their own food choices. Because eventually, they’ll be responsible for feeding themselves.
2. Carbs up
Can we please stop being afraid of carbohydrates when it comes to growing kids?
Or worse, passing our fear of carbs on to our kids?
I see this especially with young girls, and it worries me.
Carbohydrates are an important source of energy for growing bodies and brains, and they’re especially important for active kids and young athletes.
If your child is running, skating, swimming, dancing, playing soccer or spending hours on the basketball court, they need fuel.
So instead of simply telling them, “You need to eat more vegetables because they’re healthy,” speak their language.
Want to be stronger? You need fuel.
Want more energy at practice? You need fuel.
Want to be faster? You need fuel.
And sometimes you have to speak to their currency.
One of my favourite lines?
“Fibre will give you smooth, clear skin.”
Suddenly, the berries, veggies, oats and whole grains become a little more interesting. 😉
The goal isn’t to make your child obsessed with nutrition. It’s to help them understand that food provides the fuel they need for their body, brain, sport and everyday life.
3. Focus your efforts on the meals you have more control over
Here’s where I want you to take some of the pressure off yourself.
You don’t have complete control over what your child eats at school. And that’s okay.
Instead of spending hours trying to create the most nutritious, perfectly balanced lunchbox every day, put some of that energy into the meals where you have more influence.
Breakfast is a great place to start.
A solid breakfast that includes protein, fibre and carbohydrates can give them a great start to the day.
In my house, eggs, avocado, toast and berries are always a hit.
And on Sundays, I like to make a big batch of banana, oat and yogurt pancakes. I freeze the extras, so we have something quick to grab on busy mornings.
Because nobody needs another reason to make a school morning more chaotic.
And then there’s dinner.
Family dinners are another opportunity to get plenty of nutrition into their day without worrying about whether they ate every last thing in their lunchbox.
Think quick family dinners that include protein, carbohydrates, vegetables and healthy fats. Keep offering variety, involve them when you can, and try not to turn every meal into a stressful event.
Your child doesn’t need a perfect lunchbox.
Your job isn’t to control every bite they eat. It’s to create a home environment where nutritious food is available, help them understand why food matters, and gradually give them the skills and confidence to make their own choices.
Less pressure on you. More focus on what actually matters.
And remember, you’re not just packing a lunch. You’re helping your kids learn how to fuel themselves.
