In a kid's world, the contents of their lunchbox are not just about satisfying hunger, it's often the subject of much scrutiny and the ultimate trading tool for other food items.
It's up to parents to make sure that they pack enough of the right types of food and drinks to make sure that their child is alert and getting the most from their day at school.
"Canada's Food Guide to Healthy Eating recommends two to three servings of servings of milk products for children four to nine years old, and three to four servings for children 10 to 16 years old, and five to 10 servings of fruit and vegetables per day," said Sandra Saville, Longo's registered dietitian in a release. "It may sound like a lot, but it's easier than you think. Calcium is especially important for school children to ensure strong teeth and bones, the proper function of nerves and muscles and proper blood clotting."
Milk has always been regarded as the most obvious source of calcium, but cheese and yogurt also pack a significant dose of calcium and increasingly add the benefits of Omega-3 fatty acids and probiotic yeast cultures.
Omega-3 fatty acids are essential for healthy growth and probiotic yeast cultures aid in digestion and may protect against the growth of bad bacteria in your child's digestive system.
The following information will help you plan your child's daily packed lunch and offer a few tips on how to make healthy and fun food choices for your child.
Getting top marks with cheese:
The easiest way to get calcium into your kids diet is to make it as fun as possible. While most parents are happy to cut a chunk a cheese off a block and pack it, kids often find this a little boring and are less likely to eat it. Try getting creative with cheese by cutting it into fun shapes with cookie cutters for young kids.
Another way to get cheese into your child's lunch is to use freshly grated cheese on their sandwiches. A fun alternative to sandwiches are kebabs made with chunks of cheese, cubes of chicken (leftover from dinner) and fresh, easy-to-munch vegetables such as red and green peppers.
If you are worried about sending your child to school with sharp kebab sticks, then cut the pointy end off, or use uncooked spaghetti instead.
Getting a good report card with yogurt:
To the average person, the many varieties of yogurt can be a little confusing. When selecting yogurt for older school children, try to find a low-fat or fat-free yogurt.
Make yogurt fun for them by packing some of their favourite fruits or cereals for them to eat along with their yogurt as a yogurt parfait. Slices of apple dipped in yogurt are tasty and it is a fun way to eat both.
Quick tips on how to keep milk products fresh until lunchtime:
If you are using non-insulated packaging, freeze dairy items such as yogurt and cheese the night before. Four hours is plenty of time for dairy items to defrost and they will still be cold and appetizing by lunchtime.
If you use insulated reusable packaging there is no need to freeze dairy items, but be sure to insert a freeze pack to keep the contents cold until lunch. You can also freeze juice boxes and use them as an extra cold source.
If you use reusable containers or packaging make sure that they are emptied of leftover food and washed daily.
Wash all preparation surfaces, utensils and hands before preparing lunches.
Quenching a thirst for knowledge:
When packing lunchboxes don't forget fluids.
"Water is an essential nutrient, yet many children do not drink adequate amounts," Saville said. "Studies have shown that poor fluid intake can affect a child's learning ability and performance. It is crucial to make sure your child is drinking enough."
Compared to adults, children are less able to regulate body temperature, due to differences in body surface area, and a reduced capacity for sweating. Children are less responsive to thirst cues and other signals that indicate dehydration.
Studies show that even mild dehydration can reduce physical and mental performance (such as learning) while water consumption can almost immediately increase alertness.
Water is the best thing your child can drink if you can get them to drink it. However, flavoured waters and juices can be a tasty alternative to help meet hydration needs. Keep in mind that while juices can provide important nutrients, they also count toward daily caloric intake.
Fluid intake should be increased during warm weather and with increased activity.
What is the difference between fruit juices and fruit drinks?
Fruit juices contain 100 per cent juice and some essential vitamins and nutrients, such as vitamin C and folic acid. Fruit drinks, cocktails, punches and beverages will contain less fruit juice and essential nutrients than those found in real juice.