Protein packs punch

Sandwiches fuse the all-important trio of protein, carbohydrate, and fats.

• Test out these combinations: nut butter (peanut, almond, or sunflower) and fruit-only jam, egg salad, tuna salad, tomato and cheese, cream cheese and apple butter, and turkey and Swiss cheese.
• Or, go à la carte with yoghurt, tinned salmon, hardboiled eggs, soya jerky, cheese slices or string cheese, baked tofu cubes, bean and cheese mini-burritos, soya beans (edamame), mixed nuts, and energy bars.

Complex carbs—Don’t leave home without them

Don’t shy away from complex carbohydrates. Children’s rapidly growing brains and bodies need the fuel.

• Look for snacks made with whole grains. Sesame and wild rice sticks, breadsticks, pretzels, corn chips, cereals, and biscuits are good choices.
• The USDA Food Guide Pyramid recommends five servings of fruits and vegetables daily. Sneak in a couple at lunchtime: pick fresh fruit that travels well, such as apples, pears, oranges, bananas, pineapple, seasonal berries, plums, peaches, and grapes. Vegetables are a tougher sell for finicky palates. Pack sliced carrots, celery, cucumbers, cherry tomatoes, or broccoli along with a zesty hummus dip or ranch dressing.
• Dried fruit is a treasure trove of fibre, iron, and trace minerals. Reach beyond raisins—try dates, apricots, cherries, bananas, papaya, and mango.

Just desserts

Treats that satisfy the sweet tooth while achieving your nutritional goals abound. Try one of these:

• Graham or animal biscuits (preferably made with whole wheat flour), fruit leathers, fig bars, muesli bars, pudding, or a piece of chocolate.
• Fruit salad with a dash of yoghurt and cinnamon, or apple sauce sprinkled with raisins.
• What to drink? Keep high-sugar fruit juices to a minimum or dilute them with water. Opt for water or protein- and calcium-rich soya milk or cow’s milk.

Think small

Some children are overwhelmed by large amounts of food, so make servings small and simple.

• Cut sandwiches into easy-to-eat quarters.
• Buy in bulk and transfer foods to reusable one-serving containers.
• Cut fruit and vegetables into slices or small hunks.
• Purchase mini-carrots, small tortillas, and child-size biscuits and snacks.

Think creatively

Be inventive. Play with your food. Your children will catch on that eating can be fun.

• Dust off your cookie cutters and make fun shapes in slices of cheese, bread, or apple.
• Spice it up! Try a dash of cinnamon in apple sauce, or lemon pepper on a turkey sandwich.
• Introduce new flavours. Nori, a type of seaweed, makes a salty, crunchy snack. Sweet potato or taro chips can be an exotic, yet healthy, change as well.
• Think themes. Combine a bean and cheese mini-burrito, tortilla chips, and a mini-container of salsa. For the adventuresome palate, try a few pieces of sushi (the cooked variety), soybeans, and rice biscuits.
• Switch out sandwich bread with an English muffin, tortilla, bagel, rice cakes, flatbread, or pita bread.

Make lunchtime a memorable affair for your children with a little forethought, a dash of imagination, and a sprinkle of variety. Bon appétit.