Back-to-school lunches: Dietitian tips for avoiding ultra-processed foods

With the start of a new school year, Canadian parents are facing the familiar challenge of packing healthy lunches for their potentially picky eaters.

With the start of a new school year, Canadian parents are facing the familiar challenge of packing healthy lunches for their potentially picky eaters.

Faced with a sea of sugary snacks and processed foods in grocery store aisles, many parents and caregivers may struggle to find nutritious options that appeal to their kids. But with a few smart strategies, dieticians say it’s possible to make lunchtime both enjoyable and healthy.

“When we look at our kid’s school lunches, we want to make sure that we’re giving them all the nutrients that they need, which includes things like fiber and protein,” said Amanda Nash, a registered dietician with the Heart and Stroke Foundation.

“By having that fiber and protein in their lunch, they’re going to feel more satisfied from their food for a longer period. And then by getting all of those key nutrients through a balanced lunch, we’re going to help them to learn to grow, to be more creative, and to keep their attention and their focus throughout the school day.”

Canada’s Food Guide plate offers an excellent starting point for deciding what to pack in your child’s lunch, Nash said, striking a balance of vegetables and fruits, whole grains and protein foods.

The guide suggests filling half of the lunch with fruits and vegetables, a quarter with whole grains, and the final quarter with protein-rich foods. It also recommends steering clear or limiting ultra-processed foods.

Ultra-processed foods, such as sugary drinks, potato chips, and ready meals, have been linked to various health problems in numerous studies, including obesity, heart disease, Type 2 diabetes, and certain types of cancer.

But even if you do craft the perfect healthy lunch for your child, it can sometimes come back home with just a few nibbles taken, leaving parents feeling frustrated and disappointed.