What you should pack for your kids’ school lunches

welcome to Ask a dietitiana series in which Yahoo Canada looks at food trends and popular nutrition questions with registered dietitian Abbey Sharp.

This article is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified health care professional before engaging in physical activity or changing your diet, medications, or lifestyle.

In the world of parenting, few topics spark as much passion as school lunches.

From debates over nutrition to concerns about picky eaters, it’s a topic that sparks plenty of conversation, and even a dose of online shaming.

That’s why dietitian Abbey Sharp told us what parents should pack for their kids’ school lunches and how they can overcome shame around the cost of food and picky eaters.

What is considered a healthy diet for children?

When it comes to children’s nutrition, Sharp emphasized the importance of three macronutrients: carbohydrates, protein and healthy fats. Carbohydrates provide energy, essential for growing children. Protein supports tissue growth, while healthy fats, like omega 3, are essential for brain development.

In terms of micronutrients, attention should be paid to, among others, calcium, vitamin D, iron, fiber and antioxidants (such as vitamins A, C and potassium).

“They grow quickly, they’re like little metabolism machines, they work and they need a lot of energy,” Sharp explained.

She also said that fiber is also very important, adding that “anyone who has had a constipated child knows that it’s not pleasant.”

Children can be picky eaters and often have difficulty sitting still for good meals. That’s where nutrient-dense foods come in, Sharp said.

“To me, this means that when choosing carbohydrates, it is best to choose carbohydrates with more fiber or more micronutrients, such as fruit or whole grains – I consider them to be redundant.”

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How to Navigate Picky Eaters

Picky eaters can be a big challenge for parents, especially when they are at school.

Sharp’s advice is to work with teachers to ensure a no-pressure approach to mealtimes – without forcing them to finish their meal.

“Pressure can often lead to even more protests, more food fear, and a lot more distrust,” Sharp explained, “which can actually cause a picky eater to back up to brake even harder.”

For parents who don’t feel confident teachers can do this, including safe foods – something the child eats regularly when hungry – is essential. “Even though this means they aren’t exposed to a wide variety of foods, you can work on these foods when you’re at home in a more supportive environment.”

At least one safe food should also always be available at the table, “so the child knows he will not be hungry.”

The key is constant exposure to new foods, encouraging small steps in the child’s food journey and avoiding pressure and bribes.

“Eventually they’ll feel like they’ve found the courage to put something on their plate – it’s a huge, huge step… Whether it’s putting the food on their plate, it’s a big not, to put food to their lips, that’s a big step forward,” Sharp said.

“There’s going to be a lot of these little baby steps before they even get to ingest that food, and you kind of just have to go along for the ride.

“I know how hard it is for parents, but I always say, ‘nutrition is a long game.'”

Healthy and economical lunch ideas

Sometimes the cost of “healthy” foods is also an issue for families. Here are some of Sharp’s nutritious and economical options for school meals:

• Chickpea pasta (fiber and carbohydrates)

• Whole grain bread (healthy fats and fiber)

• Tuna salad (protein and healthy fats)

• Full fat Greek yogurt (rich in protein)

• Fruits and vegetables (fiber and antioxidants)

• Dips (extra calories and healthy fats)

Sharp also promoted occasional treats. “It’s really important that we take sugary foods off the pedestal and normalize their consumption so that kids don’t end up feeling deprived.”

How to deal with the judgment of others

Parents often feel guilty or insecure about what they can provide for their children’s meals. But the expert assures parents that children are “remarkably resilient” when it comes to nutrition.

According to Sharp, shaming parents for their children’s school meals is rooted in victim blaming and elitism, which often targets women as the nutritional caretakers of their families. “At the end of the day, we experience a lot of negative feedback when it comes to our children or parenting choices,” she said.

It is also essential to remember that we cannot fully understand the reasons behind the food choices parents make.

“We don’t know anyone’s full story…So unless this child is literally being abused or starved, it’s really not our place to comment or intervene.”

What matters more than the specific foods children eat is the atmosphere around mealtimes.

“Family meals have been shown in research to have many very important benefits for improving children’s relationship with their bodies and their food, as well as their overall self-esteem,” Sharp explained.

Remember: it’s a journey and every little step counts.

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