Dietitian Lisa Weinberg says: When talking to kids about healthy eating, tell them how it will give them more energy and make them stronger.Dietitian Lisa Weinberg says: When talking to kids about healthy eating, tell them how it will give them more energy and make them stronger. (Paul Sakuma/Associated Press)

Proper nutrition is crucial for children's growth and development and plays an important role in behaviour, mental function and school performance. A good lunch or snack gives kids enough energy and nutrients to stay active and concentrate throughout the day.

Quick lunch ideas

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  • Hummus, pita bread wedges, raw vegetables and yogurt.
  • Banana muffin, boiled egg, dried apricots and milk.
  • Cut-up cheese, leftover chicken or roast beef, whole grain roll and grapes.
  • Whole grain tortilla filled with tuna salad, celery sticks and water or chocolate milk.
  • Chili or soup, heated and put into a wide-mouth Thermos.
  • Leftover pasta with meat sauce, melon cubes, cheese string and water.
  • Cold pizza, yogurt and raisins.
  • Cheese with crackers and cherry tomatoes.
  • A cereal mix, such as toasted oats, corn and bran cereal squares, raisins and almonds.
  • Dried fruit.

Source: Dietitians of Canada

CBC News asked dietitian Lisa Weinberg and Dini Cohen from Kick Start Nutrition how to pack healthy lunches that kids will enjoy and how to get them interested in healthy eating.

What mistakes do parents make?

Cohen: They are not providing a balanced lunch or incorporating enough protein into the meals. Also, they give children chocolate or cookies as treats, instead of yogurt or fruits.

Weinberg: Parents are trying to send food that looks impressive and not what a child will eat.

They also get interested in sending kids a wide variety of lunches. Kids like repetition. If there are one or two lunches they like, don't try to reinvent the wheel.

Parents often feel that each lunch has to be perfectly balanced, with all four food groups. Let the children eat fruit and yogurt for a snack at home if they miss it in their lunch.

Parents also think the meal has to look picture perfect to the teacher, but it's more important that it looks picture-perfect to your kids.

What are common misconceptions?

Cohen: A lot of people think healthy lunches taste boring, that it's rabbit food or that it tastes all the same.

How can parents create healthy meals?

Cohen: What's really important to take small steps. With any program you should not turn everything upside-down. The key is to be educated, talk to your kids and make small changes.

For example, use whole-wheat pasta, low-sugar yogurts and add more fruits to your child's meals.

Instead of saying "healthy lunches," talk about balanced eating with your kids. Once they start eating healthier and they go back to trying processed foods, they won't like them as much.

Weinberg: First, a great thing to say to the kids is: "Let's go grocery shopping together to look for new ideas for your lunches."

Ask them what they like to eat, what they see their friends bringing to school. Think beyond the basic sandwich. Use leftovers, salads, soups or deli meats rolled up without the bread.

When you talk to them about healthy eating, tell them how it will help them have more energy and make them stronger.

Also, you have to set a good example: if you are eating potato chips it will be hard to sell your kids on salad. If they see you believing in it, they will believe it.

What makes a healthy lunch for school children?

Role of schools

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While parents should start promoting healthy eating, both nutritionists say schools need to play a bigger role in curbing childhood obesity and encouraging healthy eating.

"Instead of banning certain foods, they should actively encourage students to bring healthy meals," said Weinberg.

"If parents are bringing their kids McDonald's for lunch, the kid next to that child is not going to want to eat his turkey sandwich."

Cohen: A healthy lunch would contain carbohydrates, lean proteins and healthy fat (mono-unsaturated and poly-unsaturated fats from sources like olive oil, avocados and nuts.)

That might be a sandwich on a whole-wheat bun with turkey meat, avocado slices and vegetables.

Weinberg: Your kids need energy to perform well at school throughout the day, so it's important to keep lunch meals nutritionally balanced. For example, if your child likes jam sandwiches, supplement (the simple carbohydrates) with additional protein like chocolate or white milk, a cheese string or yogurt.

Should parents worry about calories or fat?

Cohen: Most kids know when they are full, but you have to be aware of portion sizes or they might be getting too many calories.

Kids also need 50 per cent more fat than adults, but they need healthy fats. Balance what you are serving from the different groups. Make sure they have a calcium source, a protein source and vegetables or fruits.

Weinberg: It varies from kid to kid and their weight and activity level. You need to establish from your child's weight and health what is reasonable. No kids should be eating excessive fat, salt, sugar or calories.

Give them foods that are filling: whole grains, low-fat dairy, lean protein and vegetables.

If you want to give them a chocolate or cookie treat, use the 100-calorie pack so that it is portion-controlled.

What beverages should be included?

Cohen: Water is my beverage of choice. Juice is empty calories.

Weinberg: Water or low-fat milk. It can also be chocolate milk.