Nutrition is equally as important for a child having their first day at school as it is for a student heading into college or university.

If a student packs a lunch for each school day in the year that means about 200 lunches will be made.

Taressa Waye, registered dietician with Alberta Health Services, says a good rule to use is the four P's.

"Plan, purchase, prepare and pack. Try to include four food groups from Canada's food guide in lunches, so vegetables and fruit, grain products, milk and alternatives, and meat and alternatives."

Waye recommends incorporating the following snacks that fit into the categories from Canada's Food Guide: dried fruit, apple sauce, fruit cups, whole grain crackers, nut butters, granola bars, washed and ready to eat fruit and vegetables, yogurt, cheese, whole grain sliced bread and pitas, oatmeal, roti, rice, cottage cheese, tuna, salmon, sliced meats, eggs, and beans.

It's also important to remember food safety when packing food for the day, this means keeping items cool. Water bottles can be frozen and put in the lunch bag along with the food to help keep it cold and provide students with a healthy drink. Freezing food like homemade chili, soup, and spaghetti can also help to keep other meals in the bag cool.

Waye says it's great for parents to include their children in the packing and prepping process.

"Teaching kids about the four food groups, having the foods available in the fridge to grab. Parents should be watching and it's also a time to educate about what the healthy choices are and they can be involved with cutting up the vegetables and fruit and putting them in packages on a Sunday to prepare for lunches too."

Waye gave a few meal suggestions to help get parents and students started: frittata served with whole grain bread and fruit, salad with beans or chick peas and lentils or meat with vegetables such as tomatoes and cucumbers, grated cheese and whole grain pasta, oatmeal topped with fruits and nuts, half a whole grain bagel with light cream cheese, low fat yogurt, a boiled egg, baby carrots, home made chili, spaghetti or soup.

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