It’s been about a month now of making lunches and sending our children off to school with a decent amount of food to keep them energized for the day. By now, somewhat of a routine has been established, focused around meal planning and preparation. But how much emphasis has been placed on actual nutrition. We are talking about the quality of the food and not just the quantity. Feeding some of the fussiest of eaters can be a chore in itself, let alone ensuring they are getting a properly balanced meal. And once that brown bag leaves the house, there’s no guarantee the kids will even eat what is inside it.

Bombarded with images on TV, online and in magazines of candy, pop, cakes, chips and the like, kids are enticed, even convinced, that these foods are perfectly acceptable in their diet. And, when parents allow these sugary, processed foods into the house and into the lunch-box too often, the message just gets reinforced.

Let’s stop pretending that today’s food choices are as nutritious as they were when we were children. According to the Canadian Heart and Stroke Foundation, studies report that children and youth are getting larger and are less active, and childhood obesity is on the rise. In fact, over the past 30 years, obesity rates have tripled. Today, one in four children are either overweight or obese. Without a well-balanced, nutritious diet coupled with regular physical activity, children are more likely to gain weight and put their heart health at serious risk. Worse yet, children become prone to developing high blood pressure or Type 2 diabetes, problems that used to only surface in adulthood.

But you don’t need a report to look around and see the increasing waistlines. It is also evident, sadly, that physical activity is on the decline while depression, mood swings and hyperactivity are on the rise.

Poor nutritional choices also have a profound effect on the function of the brain. Ever heard the expression smart food? The brain is as likely to be influenced by food as the heart but it is the one organ in the body that is least often considered when planning our diet. Alan Logan, author of The Brain Diet, explains that one in three Canadians will suffer a psychiatric disease, a neurological disorder or an injury to the head or spine, so it is vital to keep up with brain strength. Proper functioning of the brain should be kept in mind for our little ones who are putting those noggins through the paces day in and day out.

The bottom line is that kids need a healthy diet consisting of a variety of fruits, veggies, whole grains, proteins, and a certain amount of healthy fats. These are the foods that are higher in vitamins, minerals and micro nutrients – smart foods to form healthy bodies and minds. Processed, high-sugar and trans-fatty foods are more readily available today but are robbing our children and youth of maintaining optimal health in their formative years. If proper eating habits aren’t formed when they are young, there is a high chance those poor habits will carry on into adulthood and will be passed down to the next generation, further exacerbating the problem.

So how do we meet the nutritional needs of our children and still make lunch choices that are fun, delicious and can be prepared in a minimal amount of time? First and foremost, parents are at the core of the solution. Negotiating is not an option. Using strategies such as allowing a treat if they eat their vegetables is definitely wrong because it still confirms the message that “junk” food is allowed in a balanced diet. It isn’t. And, busy over-scheduled lifestyles should not be an excuse for sacrificing nutrition over convenience.

Step one. Parents first need to be smart with food and what goes in it. The Health Canada food-labeling guide, introduced in 2009, takes the guesswork out of it, making it easier to understand what’s in food and how much of our daily recommended requirements (including limitations) are in a serving size. Then there is the old standby that’s been around since the days we parents were in school, Canada’s Food Guide, available online on the Health Canada website. Both the website and the guide provide recommendations for the right amount and type of food to meet the needs of children and youth for vitamins, minerals and other nutrients.

But not all food is created equal. Certainly not today in an era of convenience and with increased toxicity in food, beginning right from the soil and grain source from which the food is produced.

Step two involves getting smart about additives, preservatives and sugars. Not all are bad but there are many in the ingredient list that should be avoided or, at the very least, kept in small quantities. It doesn’t take a master’s degree in nutrition to figure this out. As responsible adults, for our own health and that of our children, get wise on the sodium terms like sulphite, nitrite, nitrate, benzoate and monosodium glutamate (MSG), and get to know the adverse effects they have on our health. Commonly used to preserve food, keep it from spoiling or to help retain colour, these additives can result in many side-affects often mistaken for allergies, including rapid heartbeat, flushed face, intestinal upset, drowsiness or headache. Learn about the sugars too … how much and from what source. Healthy choices are often laden with hidden sugars under the alias of fructose and glucose. Turn to natural sources such as cane sugar, agave nectar or even pure maple syrup.

Step three is to share the responsibility of lunch preparation. Children are surprisingly ready and able to take on this challenge. Bring the learning environment into the household by involving them in grocery shopping and meal preparation. Giving children a certain degree of responsibility, age dependent of course, brings about a sense of control and ownership over their lunch. There are many recipes and fun food preparation ideas in magazine such as Chatelaine and Canadian Living, or check out the Vancouver Regional Library for children’s cookbooks that are not only designed with young appetites in mind but their culinary talents as well.

Parents need not create models of nutritionally perfect children, nor prevent a piece of candy or a cookie from ever passing their lips. But childhood eating habits do need to be established at home so that they can stand up to the challenges during school lunchtime and in the cafeteria.

Editor’s Note: We’ve posted one of Mary’s favorite recipes on our Recipe page – Banana & Berry Bomb – simple and easy to make, and good for you too!

Mary Lee
MGG Communications & Consulting Inc.
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