Back to school made easy
School lunches and snacks provide more than one-third of a child’s intake each day, so ensuring school lunches include a mixture of nutritious choices is key to properly fueling your child’s day. Including at least three of the four food groups is a great way to ensure you are providing your child with a balanced meal that incorporates a variety of nutrients. Not sure where to start as you fall back to routine? Use these tips to get going!
Plan ahead
Take the time to choose a few quick and healthy recipes for the week so you have a plan when you hit the grocery store. Making time on the weekend to dedicate to meal preparation may seem challenging in the moment, but can make all the difference on those weeknights when you are pressed for time, as you will already have healthy lunch ingredients at your fingertips. Assembling recipes like Buddha bowls or tacos can be a nutritious option, great for lunches and a dish the whole family can enjoy by each creating their own masterpiece. Leftovers of any kind also make for a perfect next-day lunch, so prepare a little extra the night before and avoid the stress the next morning.
Keep it simple
Consider purchasing bite-sized vegetables like baby carrots, snap peas and cherry tomatoes to save on prep time. Chopping other veggies or fruit ahead of time also makes the daily packing process a breeze. Having pre-portioned items like individual cheeses, yogurt and hard boiled eggs make it easy to add a punch of protein. Snacks like PC Blue Menu Chocolate Chip Chewy Bars make any easy addition to any lunch box that taste like a treat, while keeping the sugar content low. And remember, extra hands speed up the process, so get the kids involved and make it a team effort during weekly meal prep.
Raise a food lover
Involving your children in the process of meal prep is the first step in raising a food lover. Encouraging kids to take part in grocery shopping, preparing and cooking healthy meals will encourage them to become more adventurous when it comes to trying new foods. They will be more likely to eat what ends up in the lunch box. Younger children can start out washing fruits and veggies, pouring measured ingredients, stirring or adding toppings. In no time, they will be chopping vegetables and following simple recipes to help make their own lunch.
Through the Raise a Food Lover program, Atlantic Superstore is encouraging families and local communities to live healthier lives. The program provides a combination of knowledge and discovery programming available online and in-store, focusing on nutrition, cooking skills, sustainability and food accessibility.
Families can take the Raise a Food Lover Pledge to gain access to education materials, recipes, challenges and in-store activities that will help get every member of the family active in the kitchen.
What better time to get your kids involved with healthy eating than during back to school? The first challenge — the Cook Together Family Challenge — runs until Sept. 12 and invites Canadian families to cook and eat at least one meal together every week. More information (including details on prizes for participation) is available in store and at atlanticsuperstore.ca.
With a little planning and preparation, back to school doesn’t have to be difficult. This pasta salad is simple enough for kids to help make for supper, and the leftovers can be packed for the next day’s lunch. Let the children choose a handful of your preprepared snacks and, just like that, you have the perfect back-toschool lunch!
Carnival pasta salad
Ingredients:
375g box whole grain fusilli or rotini pasta
2 carrots, peeled and diced 1 red pepper, seeded and diced 1 yellow pepper, seeded and diced
1 zucchini, diced
1 tbsp Dijon mustard
1 tbsp apple cider vinegar
1 tbsp white balsamic vinegar 1 tsp sea salt
1 / 2 cup olive oil
1 / 4 grated Parmesan cheese 1 / 4 cup chopped fresh basil (optional)
Directions:
1. Prepare paste per directions on the box. Drain and set aside.
2. Meanwhile, in a large bowl, combine carrot, peppers and zucchini. Add pasta and toss to combine.
3. To prepare vinaigrette, whisk mustard, vinegars, salt and oil until smooth.
4. Add vinaigrette to pasta salad. Toss well, add Parmesan and basil (if using) and serve.
Recipe source: www.atlanticsuperstore.ca
Hayley Ewing is a registered dietitian with Atlantic Superstore in Bridgewater and Liverpool. Have a nutrition question? Want to book an appointment or shop with the dietitian? Book online at www.atlanticsuperstore/dietitians, by phone at 902-521-4261 or on Facebook at Hayley Ewing, Registered Dietitian.