Dietitian offers back-to-school lunch tips

The back-to-school lunch routine can fill you with dread as you strive to fill lunch bags with balanced, healthy and school-safe snacks.

But instead of focusing only on lunch, Rebecca Liang, a registered pediatric lifestyle dietitian at Oak Valley Health, encourages you to spread nutrition throughout the day, beginning with breakfast.

“Kids often have low appetites or are easily distracted at lunchtime. Make the most of breakfast and after-school snacks when they’re more likely to eat,” she says. “Breakfast doesn’t need to be a full meal. Quick options like yogurt with fruit, balanced smoothies or grab-and-go items can be prepped the night before.”

Liang also suggests you plan ahead by establishing a family routine for meal planning and grocery shopping. Create grocery lists together and discuss staple foods that are nutritious and easy to pack. “Involving kids in decision making and prepping, especially picky eaters, helps them feel more invested in their meals,” she notes.

Remember, everyone has a role to play at mealtimes. While parents should take on the role of providing a variety of healthy options, children should be empowered to be able to decide what and how much to eat from what’s offered – no forcing, bribing or rewards. “This approach reduces mealtime stress and encourages healthier eating habits,” says Liang.

Be mindful with snacks. “While convenient, packaged snacks – which often aren’t the healthiest choice – can become a slippery slope if used daily. Limit them to one per day,” she says. Her tips include planning a weekly snack prep session to cut and portion fruits and vegetables for easy grab-and-go options. “Learn to read nutrition labels to make smarter choices when selecting packaged snacks.”

Finally, when choosing snacks, focus on protein-rich, allergen-friendly foods like cheese strings, Greek yogurt, pepperoni sticks, roasted chickpeas or hummus with veggies. “Be mindful of what you send to school with your children – labels such as school-safe, nut-free, etc. ensure that students with allergies can feel safe in their learning environment,” Liang reminds.

“The start of the school year often means the return to routine, but it can also mean busier schedules and more on the go,” she says. “By implementing a little planning and preparation and into your routine and involving your kids in the process, packing school lunches and snacks can become less stressful than they once were.”