5 tips to help pack a healthy lunch for your child

Parents have a busy time ahead as they get their children ready for the first day of school. They've done the back to school shopping, found everything on the school supply list and bought some new clothes

Now it's time to think about what to pack in those lunch boxes.

For some this can be challenge if you have a fussy eater or your child attends a school with a food restriction. Busy schedules can also make packing a lunch seem like a rushed chore.

Registered Dietician Bethany Vessey offered some tips to help parents tackle what can become a dreaded part of the school year.

1. Be prepared

Vessey said taking a bit of time on the weekend to chop fruits vegetables and put them in containers for a quick grab and go when packing lunches is a big help.

She added even when you're getting vegetables ready for a meal, prepare a few extra to have on hand.

2. Get the kids involved

Creating a lunch packing station is a good way to get children involved in helping to pack a lunch they will like, said Vessey.

Having the lunch boxes or bags and containers in one area keeps things organized.

"Encourage them to make healthy choices but ones they like so they will eat it. Make it a fun thing to do."

Vessey said there are lots of lunch bags and boxes available that keep what you pack cool and safe.

3. Food groups

Vessey said having items from three food groups - dairy, fruits or vegetables and grain - are important in a child's lunch.

"It's important to make sure you have yogurt and cheese, lots of fresh produce and maybe crackers for them to pack."

4. Variety of options

Many parents face the dreaded sandwich haters. But Vessey said there are other options to consider.

She said a good substitute is quesadilas. "When you're making them for a meal, make a few extra and use them for lunches."

Another healthy option is pancakes. "You can add some fruit and eat them like a muffin."

Even making grilled cheese sandwiches is a good lunch idea.

5. Presentation

Vessey said sometimes getting your child to eat the healthy items you've put in their lunch is all about the presentation of the food.

"You can make pinwheels with wraps. Add colourful veggies."

As a dietician she has worked with parents with fussy eaters to help get them to eat.

"The best thing is try to have lots of variety of healthy options on hand to put in the lunch."

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