Fall back into a healthy routine

Fall is often thought of as a “new year.” It marks the end of summer and the start of routine. It also means back to packing school lunches (insert parental groan). Don’t worry, we’ve got you covered with lots of lunch box inspiration!

Lunch Box Basics

• Include a variety of foods for your child. Offer vegetables and fruit, whole grain bread, crackers or cereal and a protein option, like eggs, cheese, beans or cooked meats.

• Involve your children by asking them what they’d like and get them to help. They will be more likely to eat their lunches if they’re involved in the planning.

• Use an ice pack or frozen water bottle to keep foods cold.

• Make foods easy for children to eat. Peel oranges, cut up sandwiches or pack bite-sized foods. Healthy lunch ideas:

• Leftover chicken and salad rolled in a whole wheat tortilla

• Cold pasta tossed with veggies, chickpeas and salad dressing

• Whole grain crackers, cheese

and fresh fruit

• Tuna salad sandwich with red and green pepper slices

• English muffin with pizza sauce, grated veggies and cheese Pack a Powerful Snack Small snacks give you energy and may also prevent you from eating too much at your next meal. Healthy snacks are especially

important for children. They will help keep your child alert and provide the energy they need to learn and play.

• Put snacks on your grocery list so you have healthy items on hand.

• Limit snacks that are high in calories, fat, or sugar. Save these for special occasions.

• Help your child decide which snacks are the best choices at the canteen or cafeteria.

Make it easy for your family to choose healthy snacks by doing some work ahead of time. Cut up vegetables and fruit and keep them in the fridge for a quick snack. Bake muffins then wrap individually and freeze them. Do this on a day when you have more time – it will make healthy choices easier on busy days.

Here are some healthy snack options:

• Fresh vegetables or fruit. In a hurry? Check the Sobeys produce department for a selection of pre-cut veggies and fruit.

• Dry whole grain cereal mixed with dried fruit and sunflower seeds

• Homemade muffins

• Low-fat microwave popcorn

• Whole wheat pita and flavoured hummus

Nutrition Events

Join our Walking Program every Monday 10:30-12pm at Sobeys Westside and Thursday 9-11am at Sobeys Aberdeen. After the walk, join Teresa for a snack and nutrition information. Please register by contacting Teresa at 902-755-3645 or Teresa.flynn@ sobeys.com.