Beat the Back to School Snack Blues!

The hustle and bustle of back to school has begun and so has the dreaded thought of packing your kids or your own snacks and lunches.  As a mom of young kids starting in the school system and a Registered Dietitian, I am also starting this journey. I also constantly get messages from friends asking “what do I pack?”

I am sharing the Top 5 questions I get in hopes to reduce your stress of packing lunches and snacks and your school year off to a healthy start!

1. What do I pack?

- Snack foods are a huge industry and have a whole aisle dedicated to them which only adds to the snack confusion.  Most packaged items likely contain added sugar, added salt and an added expense
- Rule of Thumb – STICK TO THE BASICS! 
- Choose from the 4 food groups:
https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-snacks-for-children.pdf

2. How do I get my kid to eat what I pack?

- Involving your kids in the packing, preparing and decision making of their snacks and lunches are an important part of developing healthy skills and healthy eating habits for the future.
- This does not mean a lot of work or mess. 
   o Assign jobs depending on age and skills. Younger kids can be involved in washing, mixing and putting food into containers. Older kids are able to be involved in practicing math and science by measuring and counting as well as the chopping, mixing and making decisions around what goes into their lunch.
   o Take your kids grocery shopping and have them pick out a fruit or vegetable each week. As a family, make a decision on how you are going to prepare or serve that food item.
 o Expect spills and messes and provide children with positive feedback on their cooking effort to encourage continued participation.
   o Choose a time during the day or week that your kids are more likely to want to be involved.  Avoid doing this when they are tired or busy and feeling rushed. You want this to be FUN!

Also remember that as a parent you are responsible for providing healthy options however your kids are responsible for their hunger in order to build healthy relationships with food.

3. My school is peanut aware/free what is left to pack?
- People are more aware of food allergies. Check with your school/child care facilities on their policies around food allergies. Some schools now might only be “nut aware” versus “nut free”.
- As soon as people hear “nut allergy” they panic – “what can I send it I cant send peanut butter sandwiches?”  THINK BEYOND PEANUT BUTTER.
- Be assured that there are a variety of healthy food choices that don’t contain peanuts!
https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-peanut-and-tree-nut-free-meals-snacks.pdf

4. Seriously, Andrea, what do I put in my kids lunches and for snacks?

- Dips!! Most kids LOVE dips. Try pita chips and bean dip or salsa, cut up fruit with a yoghurt dip, cut up vegetables and dip or hummus.
- Change up your bread. Choose whole grain pitas, tortillas or wraps.
- Pick foods that are colourful.
- Make your own trail mix – whole grain high fibre cereal, dried fruit and roasted chick peas
- Have your kids pick out a fun lunch kit or containers.
- Kids might only have around 20 minutes to eat – try to have everything cut up and ready to go .
- Remember food safety – keep foods cool with ice packs or frozen milk or water and hot foods in thermoses.

Here are some great sites for lots of ideas for kids lunches and snacks and yourself that are fun to put together as a family!  I have put out a few recipes from these sites that I think would be great to add into any lunch or snack and will be ending up in my kids lunches this year!


Looking for great ways to get in protein? 
http://www.pulsecanada.com/wp-content/uploads/2017/12/Cooking-With-Pulses.pdf
https://www.lentils.org/recipe
Check out the recipes for Lentil Granola bars, Roasted Chick peas and Chick pea Hummus and Lentil Bites.

Looking for family friendly meals?

http://www.unlockfood.ca/en/Recipes/Kid-friendly-award-winning-recipes.aspx
Check out the recipes for Chicken Crunchie Quesadillas, Creamy Zucchini Dip, Bagel Crunch, Apple Cinnamon Baked Oatmeal, Potatoe Patties, Mini mushroom omelettes.

Andrea Shackel is a Registered Dietitian at the Leduc Beaumont Devon Primary Care Network.

If you would like to see one of our Registered Dietitians, please ask your family doctor for a referral.

Back to School, Back to Work - Healthy Snacking

This post is part 3 of a 3 part series on back to back to school, back to work and healthy eating. 

Got the Munchies?

Snacking can be part of a healthy diet and is meant to help us for many different reasons.   Snacks ensure our bodies are getting the required nutrients and fuel from Canada’s Food Guide.  It is also used to help control our hunger and tie us over to the next meal.  Healthy snacking does take into account the foods we choose, the amount we choose and how often we are snacking.

1) Snacks should be made up of foods that are found on Canada’s Food Guide.  Most people are not meeting their daily dose of fruits and vegetables (7-10 servings a day).  Snacks are a great time to get them in!
2) Snacks can help prevent overeating at the next meal if done properly.  Eating 4-5 times a day (3 main meals plus 2 snacks) are part of a healthy diet.  Eating 3 or fewer or 6 or more times per day has been linked with increased obesity risk.  Remember snacks are not meant to full you up they are just to tie you over so you don’t overeat at the next meal. Being hungry is ok!  Grazing and snacking all day does not allow our body to experience hunger and fullness.
3) Aim for 2 snacks that are less than 150 calories for each. Read the label and pay attention to the calories!  An extra 100 calories a day could lead to a 10 pound weight gain in one year! Here are some examples of healthy snacks under 100 calories:

a. 1 whole fruit
b. ¾ cup (low fat yogurt)
c. 1 cup vegetables
d. 2 cups un-salted, un-buttered, air popped popcorn
e. 1/2 cup cottage cheese (to cut the salt in cottage cheese try a dry cottage cheese)
f. 4 melba toasts
g. ¼ cup granola

(These foods are approximately 100 calories.  Refer to the Nutrition Facts Table on the label for an accurate calorie amount)

4) Young kids often need snacks to help them get through the day.  Snacks for kids should also follow guidelines from Canada’s Food Guide.

a. Make sure to offer the snacks at least 2 hours before meals so your child will be hungry come meal time
b. Be a role model for your children by offering healthy snack choices
c. Turn off tv, phones and computer during snack time
d. Listen to your children when they say “I am full” or “no hungry”.  As a parent, it is your role to provide healthy snack but your child is responsible for how much they eat!

Why are we eating?

This is often a question that is missed when that morning, afternoon or evening craving comes around.  Most of the time we are not snacking out of “hunger , but using food as a way to comfort us and to change the way we are feeling in that moment ( boredom, stress, habit, tired, because someone else is doing it, peer pressure), therefore causing us to eat when we are not truly hungry.

Try to identify what is causing that craving and try to satisfy with it without food! Here are some suggestions to get through the moments of craving:

o Read a book
o Listen to music
o Get up and walk away from your desk
o Call a friend
o Go for a walk
o Avoid eating in front of computer, tv or while driving – a commercial or billboard about food might just cause you to become hungry
o Drink water with lemon
o Drink unsweetened herbal teas
o Brush your teeth after your meal or even when you are having a food craving

Does late night snacking cause weight gain?

Many people suggest not eating past 7, 8, or 9pm to help with weight loss.  Weight gain is not linked to the exact time you are eating but is more focused on the extra calories that are being added to the day.  This goes back to figuring out “why are we eating” and why that extra 100 calories a day might be something to reconsider!

The best way to determine how much you are eating and what food groups you need to focus on is by using a lifestyle journal.  Write down what you eat or even how you are feeling in that moment. This can really help you become aware of why you are eating!

If you nibble, scribble!
If you bite it, write it!

Resources:

How to Keep a Food Diary
Healthy Snacks for Adults
Smart Snacks for Children
Packing Healthy School Lunches and Snacks
Canada's Food Guide

Andrea Lewis is a Registered Dietitian at the Leduc Beaumont Devon Primary Care Network.