A healthy and balanced diet is essential to growth and to academic learning.  Many children are troubled by all those “made for kids” foods that contain numerous artificial colourings and flavours, preservatives, chocolate, etc.  For your child’s health, read the labels.  Many studies show there is a link between a diet that is too sweet and includes too much refined foods with behavior problems leading to serious learning and sleeping problems. 

The best strategy to succeed is to PLAN what will be put in the lunch box.  Make a list of your child’s favourite meals and ask them for suggestions.


MUSCLE TONE AND IMMUNITY IN CHILDREN                                              
When children lack muscle tone and if, on top of that, their immune system is fragile, it is possible their protein intake is not sufficient. If they’re a “sweet tooth” or “sugar addict” and their energy fluctuates rapidly, check their protein portions: meat, fish, poultry, animal by-products (eggs, dairy), nuts, oleaginous nuts and seeds, legumes.  The easy solution with a child who refuses to eat proteins is to prepare smoothies with protein powder to drink at the beginning of meals or as a snack.
THE COLOUR GAME                                                                                                
Teach your kids to eat fruits and vegetables of every colour.  With the colour game, the children choose what they like.  The objective is for the children to eat fruits and vegetables of every colour, every day.  ORGANIC?  YES, especially apples, pears, grapes, strawberries, peppers and carrots; because they are some of the foods that contain the most pesticides.


  • The skewer lunch: on a skewer, put pieces of fruits (grapes, cubes of cantaloupe, blueberries, strawberries), cubes of cheese or veggie pâté, dried fruits (dates, figs, etc.), pieces of raw or precooked vegetables.  Be creative!
  • To save time, increase the portions for dinner. It will allow you to give your children their favourite meals for lunch the next day.  Cut some extra fruits and vegetables.  Choose containers with multiple compartments so you can change the presentation.
  • Pasta, rice and quinoa make excellent cold lunches.  Just add legumes, chicken or fish pieces and it is done!
  • A common / mundane sandwich will be more appetizing if you change the bread.  Opt for various breads: whole grain, wheat, kamut, spelt, bagels, pitas, raisin or cheese bread, etc. 
  • Always have dried fruits, fruits compotes, chewy bars and crackers in stock to complete and vary the contents of the lunch box.
  • Double or triple cookie and muffin recipes.  Freeze them.  You don’t even need to thaw them before putting them in the lunch box.
  • If your child suffers from allergies or food intolerances, inform yourself!  There are healthy and nutritional foods on the market that are exempt of allergens.
  • Make sure your child drink at least 500ml of water per day…even if it means adding a little bit of unsweetened juice to develop the habit.
  • AND…Involve your child.  The lunch will be much better if he / she has participated.

One last thing:  why not put a little note in your child’s lunch box?  A simple gesture that nourishes the heart!

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