How To - Pack a Healthy Lunch
Lunch at work or school doesn’t need to be boring or bland – just plan ahead! Learn how to pack a healthy lunch that you and your kids will look forward to eating all morning.
Follow these 5 easy steps to help inspire you to create a lunch that includes foods from all 4 food groups from Canada's Food Guide:
1) Starting with the grain
Bagel; Pita bread; Hamburger/Hot dog bun; Bread; Flatbread/tortilla; Pasta/noodles; Rice; English muffin; Muffins; Crackers; Breadsticks.
2) On top, in between, or on the side
Cheese (shredded, cubed, sliced); Cream cheese; Cottage cheese; Luncheon meat (roast beef, turkey…); Peanut butter*; Hard boiled egg; Leftover roast beef, chicken or turkey; Canned fish (tuna, salmon…); Tofu; Hummus; Canned beans.
3) Add some crunch!
Carrots; Celery; Lettuce; Peppers; Cucumber; Apple; Pear; Strawberries; Oranges; Bananas; Broccoli; Cauliflower; Sunflower and sesame seeds; Peanuts*; Nuts; Salsa; Pickles.
4) Thirst quenchers
Water; Milk, white or chocolate milk; 100% fruit juice; Vegetable juice or cocktail; Yogourt and fruit shakes.
5) Kid pleasing additions
Yogourt – for eating or dipping fruit or vegetables; Cereal bar*; Pudding; Canned fruit; Squares (date, rice cereal…); Raisins; Cookies (oatmeal, raisin…).
*Because of allergy concerns, check with your school if peanut products are allowed and beware of sharing peanut products.
Adapted from Cool Lunches that Kids will Eat by Dietitians of Canada