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September 1, 2009
Boost your budget and your kid’s health this school year by getting back to basics with homemade lunches. As parents prepare to send kids back to school next week, the Vancouver Island Health Authority has some tips for budget conscious lunches that pack a nutritional punch.
“Pre-packaged snacks and lunches can be tempting when time is tight, but they can also be a real drain on your wallet,” said VIHA Community Nutritionist Janelle Hatch. “A ‘Lunchmate™ Pizza Big Combo’ costs $4.39, but you can make a similar lunch at home for about $1.30.”
Homemade lunches save money, and they can be quick, tasty and nutritious if you keep a few simple tips in mind.
- Pack a variety of foods of different colours, textures and flavours including something from all 4 food groups of Canada’s Food Guide
- Team up with your kids to pack fun combinations
- Make large batches of muffins or other baked items and freeze them for quick snacks or lunches on-the-go
- Use leftovers in creative ways (see Leftover Makeovers)
- Include healthy treats like homemade cookies or a special note to your child
Leftover Makeovers
- Take chicken stir fry from the night before and put it in a pita for lunch
- Cut up leftover chicken to make mini kabobs with chicken and cheese cubes, cherry tomatoes and pineapple
- Cut leftover pancakes into strips and send with a yogurt dip
- Heat up leftover pizza, pasta or casserole and store in an insulated container so that kids can enjoy again for lunch
- Leftover meat makes for great sandwiches or try a colourful wrap with veggies and salad dressing
The way lunches are packed can go a long way to making them appealing for kids. “Take a tip from the pre-packaged lunches, “ said Hatch. “Pack things separately and let kids build their own meal. Use containers with separate compartments so dips, veggies and crackers can stay separate and fresh for lunchtime. “
And for kids who want to run out on the playground for recess or lunch, Hatch suggests that pre-cut veggies and fruit be packed in small re-sealable bags.
Consider purchasing a small thermos to keep warm or cold foods at the proper temperature or put a small ice pack in the lunch bag. An insulated stainless steel water bottle keeps water cold so kids stay hydrated throughout the school day and water is the best choice for thirsty kids.
The provincial ActNow BC program provides plenty of ways for kids and families to eat healthier and increase their physical activity. For tips and tools, visit http://www.actnowbc.ca/.
To learn more about nutritious eating and Canada’s Food Guide, visit www.hc-sc.gc.ca.
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Media Contact:
Shannon Marshall
250-370-8270 |
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