As children head back to school, one of the most critical tasks for parents is ensuring their kids have healthy, nutritious lunches. Proper nutrition is crucial for a child’s growth, development, and learning. A well-balanced school lunch can help keep kids be focused, energized, and ready to tackle their school day.

In this blog, we’ll consider some important nutritional considerations for school lunches and some creative ideas to help you pack meals that are both nutritious and appealing. I’ve also included a link at the very end so you can explore loads of fun, functional, and environmentally friendly lunch gear that kids (and adults!) will love!

Nutritional Considerations for School Lunches

While this blog is about school lunches, the following considerations apply to lunches packed for any age!

• Healthy Carbohydrates: Carbohydrates include vegetables, fruits, and grains. Strive to chose complex carbohydrates; that is, ones that are in their whole/unprocessed form, for example, a mix of fresh berries versus a sweetened pre-packaged berry puree. When it comes to grain products such as breads, wraps, and crackers, choose those made with whole grains, ancient grains, and sprouted grains. Beware that ‘whole wheat’ does NOT equal whole grain. Make sure you read the ingredient labels, as food manufacturers can make a ‘made with whole grains’ claim even when the product isn’t primarily made with whole grains. Consider alternatives to wheat, such as quinoa, buckwheat, amaranth, oats, and millet.
• Healthy Proteins: Kid’s growing bodies need good sources of protein. These include poultry, beef, fish, eggs, beans/legumes, nuts and seeds (and their butters), and organic, whole fat, PLAIN yogurt. Did you know that a single-serving sized flavoured yogurt cup (or drink, or tube) may contain 5 or 6 teaspoons of sugar? YIKES!!! That’s one example of why you should ALWAYS read nutrition and ingredient labels (keep in mind that there are 4 grams of sugar in 1 teaspoon). Beware of protein powders – they are not always necessary – or healthy – and can cause issues if used in excess.
• Healthy Fats: Fats are critical to the development of the brain, neurotransmitters, and hormones. Incorporate healthy fats from sources like avocados, coconuts, nuts, seeds, olives (and their oils), and eggs (the yolks are a great source of the brain-boosting nutrient choline). Cold-water fatty fish are an important source of brain-boosting omega-3 fatty acids. Remember the acronym ‘SMASH’ when it comes to fish high in omega-3s (Salmon, Mackerel, Anchovies, Sardines, Herring). Even some canned salmon counts! If your child won’t eat any SMASH, there are some great omega-3 supplements for kids available. Speak to a nutritionist … like yours truly. :)
• Limit Sugary Foods and Drinks: Sugary snacks and drinks can lead to energy spikes and crashes, affecting concentration and behavior, and a whole host of other health issues.
• Hydration: Brains and bodies are made primarily of water, so don’t forget about hydration for optimal brain and body health. Water is the best choice to keep kids hydrated throughout the day. Pack a fun refillable water bottle to encourage drinking throughout the day. You can flavour water with fresh squeezed lemon and lime juice, fruit and/or veggie slices, fresh mint, cinnamon sticks, or ginger slices if that would make it more appealing. There are also many fruits and vegetables that are very high in water.
• Balance: The ideal school lunch includes a balance of carbohydrates, proteins, and fats. Carbohydrates provide energy, proteins support tissue growth and repair, and healthy fats are essential for healthy brain development and function. They work synergistically, so ensure you include sources of each in lunches and snacks.
• Variety: Did you know that most people eat the same 12 to 15 foods every day? Make sure you consider variety, for example, with a rainbow of colours for fruit and veggie choices. The colours/pigments of fruit and veggies says something about the nutrients they contain; therefore, a variety of colour ensures that children get a broad spectrum of nutrients. Here’s a simple example: instead of always buying red apples, buy yellow and green ones too!

Turning Strategy Into Action!

So, how do you turn the above nutritional considerations into appealing lunches? Below are a few ideas for you! Note that you should always check with your child’s school regarding any restricted foods (e.g. tree nuts, eggs). The list can vary by school board and even by school, so make sure you are informed.

• Turkey and Avocado Wrap/Sandwich/Pocket: Whole grain or sprouted grain tortilla/sandwich/pocket filled with roast turkey, avocado slices, tomato slices, lettuce or spinach, and a sprinkle of cheese. Pair with carrot and celery sticks and a small apple.
• Greek Yogurt Parfait: A parfait layered with whole fat, organic Greek yogurt, mixed berries, granola, and a drizzle of honey makes a great snack.
• Quinoa or Green Salad Bowl: Cooked quinoa or any green leafy salad mix, topped with diced cucumbers, shredded carrots, cherry tomatoes, black beans, (or any veggie your eater enjoys!) and a light vinaigrette. Pre-washed salad mixes and pre-made salad dressings are super handy in this case. Click here to check out my favourite home-made salad dressing.
• Veggie and Hummus Sandwich: Whole grain or sprouted grain tortilla/sandwich/pocket with hummus, layered with sliced cucumbers, tomatoes, bell peppers, and leafy greens. Or skip the ‘sandwich part’ and have veggies and whole grain or sprouted grain crackers with hummus. Add a side of multi-coloured grapes.
• Chicken and Veggie Skewers: Cooked chicken pieces (left over from a dinner) and colorful veggies on skewers. Serve with a side of brown rice or quinoa and pineapple chunks.
• Pita Pockets with Tzatziki: Whole grain or sprouted grain pockets stuffed with shredded chicken or beef or fish, lettuce, tomatoes, and a dollop of tzatziki sauce. Pair with a handful of trail mix.
• Homemade Mini Pizzas: Whole grain or sprouted grain English muffins topped with tomato sauce, mozzarella, and various veggies like bell peppers, mushrooms, and spinach. You can make these ahead in a toaster oven and freeze them. Kiwi slices on the side.
• Cheese and Veggie Quesadilla: Whole grain or sprouted grain tortillas with cheese and a mix of veggies like bell peppers and tomatoes. Serve with salsa for dipping and a side of mixed berries.
• Nut/Seed Butter and Banana Sandwich: Whole grain or sprouted grain spread with a nut/seed butter and sliced bananas. Add a side of mixed berries.
• Leftovers from Dinner: Cook a bit extra for dinner as dinner leftovers can be a quick and nutritious packed lunch. Invest in a thermos and other functional lunch gear (link provided in next section).

Bonus Tips

• Involve Your Child: Let your child help in choosing and preparing their lunch. This involvement increases the likelihood they’ll eat and enjoy their meal.
• Keep It Fun: Use cookie cutters to shape sandwiches, make veggie and fruit skewers, include dips to make eating veggies more interesting, and include a note or fun fact to brighten their day.
• Plan Ahead: Prepare lunches the night before to avoid morning rushes. Prepping, including batch cooking on weekends (e.g. roast several chicken breasts and slice them up for use in sandwiches or to top salads), can also save time during the week.
• Be Creative: Kids (and adults!) love bento boxes. There are loads of fun formats and designs. They are also really useful for kids who don’t like different foods touching each other or who would prefer to ‘build’ their own lunch. Click here to check out loads of great options for bento boxes and a ton of other lunch and snack gear! Fun fact: the photo below is from a lunch I packed for one of my daughters about 20 years ago!

By focusing on balance, variety, and creativity, you can pack lunches that nourish your child’s body and mind, setting them up for a successful and energetic day at school.

Proteins provide us with amino acids – the building blocks of life! From muscle maintenance, growth and repair, to immune function, to the production of crucial enzymes, neurotransmitters, and hormones, to so much more, protein’s importance to our health cannot be overstated.

With all the hype around protein – especially protein powders – you may be wondering how much you really need and what the best sources are. Keep reading to find out!

The Daily Dose: How Much Protein Do You Need?

The amount of protein you need depends on several factors, including your age, gender, and activity level. The good news is most people don’t need to chug protein shakes.

General Guidelines: According to research, most adults with minimal physical activity need around 0.8 grams of protein per kilogram of body weight per day.

Active Lifestyles: If you hit the gym regularly, you might need a bit more protein to support muscle growth and repair. Research suggest aiming for 1.3 grams of protein per kilogram of body weight.

Age Matters: Children and teenagers are growing machines, so their protein needs are also slightly higher. Pregnant and breastfeeding women also require an extra protein boost.

Note: I have provided a link to a Health Canada resource at the end of this blog for more details.

Protein Powerhouses: Where to Find Your Daily Dose

At the very beginning of this blog, I mentioned that proteins provide us with amino acids which are the building blocks of life. Without getting too “sciency” about it, although there are hundreds of amino acids found in nature, only about 20 amino acids are needed to make all the proteins found in the human body. Of these 20 amino acids, some are classified as ‘non-essential’, which means the body can make them from other substances, and some are classified as ‘essential’, which means the body cannot make them from other substances and must get them from food.

The more variety we have in our diet regarding the types of protein we eat, the more likely we’ll be to provide our body with all the amino acids it needs to keep us healthy. While protein powders may be helpful in some circumstances, they generally shouldn’t be used as a substitute for whole food sources of protein, which in addition to providing amino acids, provide many other important nutrients, such as healthy fats, healthy carbohydrates, vitamins, and minerals. Some protein powders/shakes contain substances that are far from healthy, including sugars, additives, preservatives, and thickeners that are known bowel irritants. Please read labels carefully!

Given the fact that you can find protein in a wide variety of animal-based and plant-based foods, meeting your daily protein requirements can be achieved by getting your protein from a variety of sources:

Animal-Based Sources: Lean meats, poultry, fish, eggs, and dairy products are all excellent sources of high-quality protein. Buy organic and grass-fed/pastured when possible. By the way, eggs score 100% on the protein bioavailability scale. Bioavailability refers to the percentage of a substance that enters the bloodstream and is available for ‘action’. Fun fact: two large eggs provide approximately 12 grams of protein!

Plant-Based Sources: Beans, peas, lentils, soy products such as tofu and tempeh (soy-based foods should be non-GMO and consumed in moderation), nuts, and seeds are all packed with protein. The key for vegetarians and vegans is to combine different plant-based sources to ensure they get all the essential amino acids. An example is combining brown rice with beans.

A Word of Caution: Too Much of a Good Thing?

While protein is essential, exceeding your daily needs isn’t necessarily better; in fact, studies suggest that excessive protein intake might put strain on your kidneys (particularly in individuals with pre-existing kidney conditions). This is because the kidneys are the main route for eliminating the toxic by-products of protein metabolism (e.g. urea/uric acid) from the body. Be kind to your kidneys! :)

Excess protein can also contribute to other health problems, including:

Bone health issues: While protein is essential for bone health, some studies suggest that excessive protein consumption may leach calcium from bones, potentially weakening them over time.

Nutrient imbalances: Focusing solely on protein-rich foods may lead to a deficiency in other essential nutrients found in fruits, vegetables, and whole grains.

The Takeaway: Balance is Key

While protein is undoubtedly essential for optimal health and function, balance is key! By incorporating a variety of protein sources into a well-rounded diet and paying attention to individual nutritional needs, you can harness the power of protein to support your body’s functions without falling into the pitfalls of overconsumption.

If you have any concerns about your protein intake, consult a health care professional, such as a Registered Nutritional Therapist (like yours truly).

FYI, I don’t fuss with counting grams or calories and simply aim for ¼ of my plate to be protein (and ¾ veggies … and a TBSP or so of healthy fat). If you prefer to get more detailed regarding protein requirements, here are a few references for you:

Click here for a resource that includes a list of protein-rich foods including grams per serving size.

Click here for Health Canada’s Dietary intake tables: Reference values for macronutrients.

Image credits: Generated with https://designer.microsoft.com/image-creator.

Sadly, almost half a million people in Canada live with dementia, which impacts not only their own lives, but also the lives of their loved ones and caregivers. It is estimated that this number will double by 2030. While the risk of dementia increases with age, it is not an inevitable part of aging, even if it ‘runs in the family’; in fact, some studies suggest that a healthy diet, such as the Mediterranean Diet, can reduce genetic risk by 25%.

Our brains are powerful organs that require proper nourishment to function at their best. Just as our bodies need the right nutrients for physical well-being, our brains benefit from a diet rich in foods that support cognitive health. In this blog, we’ll explore 10 foods that contribute to optimal brain function.

1 – Cold-Water Fatty Fish

Cold-water fatty fish such as salmon (wild is best!) are rich in omega-3 fatty acids, particularly DHA & EPA. These essential fatty acids play a crucial role in building and maintaining the structure of brain cells, supporting optimal communication between nerve cells, and reducing inflammation. Salmon isn’t your only option! Remember the acronym SMASH when looking for cold-water fatty fish. SMASH = Salmon, Mackerel, Anchovies, Sardines, Herring.

2 – Blueberries

Blueberries are one of the highest antioxidant-rich foods you can eat – especially wild blueberries like the ones in the photo that I picked in Newfoundland last summer :)  Blueberries are a great source of gallic acid – an antioxidant that has been shown to support neuropsychological health by protecting the brain from oxidative stress. 

3 – Broccoli

Broccoli is a nutritional powerhouse, containing high levels of antioxidants, vitamin K, and choline. Vitamin K is essential for forming sphingolipids, a type of fat densely packed into brain cells, contributing to overall cognitive health. Choline is an important brain-health boosting nutrient. Broccoli is a cruciferous veggie – a class of veggies associated with brain health. Cauliflower, Brussels sprouts,  cabbage, kale and many other types of dark leafy greens, are also part of the cruciferous veggie family. 

4 – Pumpkin Seeds

Pumpkin seeds/pepitas are a good source of several brain-boosting minerals. Magnesium plays a crucial role in learning and memory, while iron helps deliver oxygen to the brain. Zinc and copper are essential for nerve signaling.

5 – Dark Chocolate

Dark chocolate, in moderation, can be a treat that offers cognitive benefits. Cocoa is rich in flavonoids, which have antioxidant and anti-inflammatory properties. Studies have shown that cocoa can enhance memory and improve mood by increasing blood flow to the brain. The darker the chocolate (at least 70% cocoa) the better – and some brands are healthier than others! 

6 – Eggs

Eggs, specifically egg yolks, are an excellent source of choline – a nutrient that is a precursor to the neurotransmitter acetylcholine, which is crucial for mood and memory regulation. Choline deficiency has been linked to neurological disorders, making eggs a valuable addition to a brain-healthy diet. To get the most benefit from the choline in eggs, leave the yolks runny/soft. Eggs are one of Mother Nature’s  most perfect foods, so enjoy the whole egg – yolk and egg whites … and don’t worry about the cholesterol. Cholesterol is a vital nutrient for brain health (and virtually every cell in the body!), and studies show that eating eggs typically has no effect on cholesterol levels of healthy folks and might even help to support good cholesterol levels. Whenever possible, buy free range/pastured eggs.

7 – Nuts

Nuts, particularly walnuts (ever notice they look like a brain?), are rich in DHA, a type of omega-3 fatty acid. Additionally, they contain antioxidants, vitamin E, and folate, contributing to overall cognitive function and protection against age-related cognitive decline. Choose raw and unsalted nuts, and practice variety and moderation.

8 – Beets

In addition to being a good source of nutrients with anti-inflammatory and antioxidant powers, beets also contain natural nitrates. Nitrates are vasodilators, which means they dilate (or open up) blood vessels, including those that supply the brain. This leads to improved blood flow, which means increased delivery of nutrients and oxygen to the brain.

9 – Avocados

Avocados are rich in monounsaturated fats, which contribute to healthy blood flow, a critical aspect of cognitive function. They also contain potassium, vitamin K, and folate, all essential for brain health and neurotransmitter function.

10 – Herbs and Spices

Many herbs and spices support brain health. Rosemary and turmeric are often cited as protecting the brain from neurodegeneration thanks to their strong antioxidant and anti-inflammatory powers.

Closing Thoughts

Always remember VARIETY and MODERATION when it comes to foods. Variety in the foods we eat translates into variety in the nutrients we absorb that are potentially critical to supporting cognitive health. Including these 10 brain-boosting foods in your regular meals and snacks can contribute to better memory, improved concentration, and long-term brain health. Note that maintaining a healthy lifestyle that includes regular exercise, proper hydration, and sufficient sleep complements the positive impact of these brain-nourishing foods. OH! And one more thing! There’s a very strong connection between gut health and brain/mental/cognitive health, so anything that supports gut health is good for the brain! Think probiotic supplements and properly fermented foods and drinks, such as whole fat, plain, organic yogurt and kefir, sauerkraut, and kombucha.

Take control of what you can!