It’s back to school time! 10 tips to make this school year healthier

After the lazy days of summer, it can be hard to start thinking about a new school year and the busy routines that come with it. But just because a busy school year approaches doesn’t mean you can’t make the time to be healthy – especially when it comes to lunches.   Here are some tips to save you time and keep you and your family healthy. 

Healthy eating at school

Here are some findings about children’s eating habits and how that affects behaviour at school:

• Children are not meeting the minimum number of servings recommended in Canada’s Food Guide for Vegetables and Fruit, and Milk and Alternatives.
• About 25% of the calories that children consume come from food with poor nutrition such as pop, sweets and salty snacks.
• Children who are not getting enough to eat or who are eating too many foods with poor nutrition may have trouble with learning and positive behaviours.
• Healthy eating may improve attendance, punctuality and academic success.

Plan ahead

School day mornings are always going to be busy. To make things less hectic, plan ahead. Taking a few minutes at night or on the weekend to plan for lunches and snacks will save you time (and stress!) on school days. It’s worth it!

Tip #1: When you bring home your groceries, take the time to wash and chop your vegetables and fruit into school sized snacks. Place in plastic containers so they can be ready when you need them.

Tip #2: Re-organize! Keep all your lunch making supplies like lunch bags, plastic containers, reusable cutlery and napkins in one designated spot in your kitchen. This will make putting together lunches faster and easier.

Tip #3: Save time on busy mornings by preparing ahead the night before. Pack up dinner leftovers into a microwaveable container, make sandwiches and cut up fruits and veggies for lunch the next day.

Tip #4: Keep your pantry stocked so that you’ll always have kid friendly healthy lunch and snack items. Here’s a list of foods that will help you stay ready for any lunch making emergency.

Healthy foods at school will help your kids have the energy and nutrients they need to learn and play. Without enough energy from food, they may feel tired and find it difficult to concentrate in class. Just like adults, if tasty healthy foods are not available when your child is hungry, the chances that he or she will reach for unhealthy junk food is greater.

Make a new school year resolution – see how many of the tips below you can make a regular part of your school year routine.  

Resources:

Check out EatRight Ontario’s menu planning tools. Our family friendly one week menu plan will get you started on planning ahead for your family’s meals and snacks. 

Get all your lunch making questions answered with the Packing Healthy Lunches and Snacks FAQ.

Get the kids involved

When children help make their lunches, they are more likely to eat them – even those who are picky eaters.   Making lunch together is also a good chance to talk about food. Find out what your kids like or dislike and why. Maybe you’ll even be able to convince them to try some new foods!

Tip #5: Work with your children to come up with a weekly lunch plan. Look at the four food groups in Canada’s Food Guide and ask your children to name a few items from each food group that they’d like to take to school. Aim to have three of the four food groups included in each lunch.

Tip #6: Let your kids help with preparing and packing their own lunch. Older children can help make sandwiches or stuff pitas, while younger children can place snacks into containers.

Resources:

Nobody wants to have the same lunch everyday. Check out these factsheets for creative and kid-friendly lunches:

"Cool" Lunch Guide, Dietitians of Canada

Cool and hot lunch ideas, Community Nutritionists Council of BC

Be food safe and allergy free

Since lunches and snacks will be left out at room temperature for most of the day, it’s important to keep the food at a safe temperature to eat.

Tip #7:  Place a frozen juice box or reusable water bottle in your kids’ lunch to keep it cold. It will defrost by lunchtime and keep the rest of the food at a safe temperature as well. Hot foods, like leftovers, are best kept in a wide mouth thermos.

Tip #8: Find out your school’s allergy policy and read labels so that you are sending your kids to school with lunches that are safe for their classmates. 

Resources:

For more information about food allergies and the classroom, visit Allergy Safe Communities.

Don’t forget about activity

Having a healthy school year is not only about the foods that your children eat. Between class time, homework, the computer and television, kids are spending more and more time in front of a screen and less time being active. As part of the school day, your kids will get at least 20 minutes of physical activity – but Health Canada recommends that children get 90 minutes of activity each day. Here’s how you can help get your kids those extra active minutes.

Tip #9: Challenge your children to reduce their screen time. For example, suggest that they watch one less television show each day and play outside during that time instead. 

Tip #10: Lead by example. Plan fun activities as a family – even during the school week. Everyone will benefit! Explore your neighbourhood on foot, visit the local swimming pool or organize a game of street hockey. 

Resources:

Visit Active and Safe Routes to School for advice on getting your kids walking.

Even as cooler weather approaches there are still lots of fall activities to do as a family.

Health Canada’s Physical Activity Guides

Active2010

For more information:

EatRight Ontario’s Healthy School Lunches and Snacks FAQ will answer all your school food questions.

For more information about food allergies and the classroom, visit Allergy Safe Communities.

Click here for more articles on school health.