For a well-balanced lunch, include foods from all groupings of the Canada’s food guide.

Vegetables and fruits

Vegetables and fruits are important for growth and development. They provide a variety of vitamins, minerals and fibre, and contribute to overall well-being. To help children get enough vegetables and fruits, include them with every meal and snack.

Whole grain foods

Make sure you include whole grain foods, which are key to getting enough fibre and vitamins. You can use whole grain breads, rolls or wraps for sandwiches and whole grain crackers or cereal for grab-and-go choices.

Protein foods

Choose plant-based protein foods like hummus or beans, which are healthy, full of fibre and can be more affordable. Hard-boiled eggs, cheese and left over lean meat, chicken or turkey are also great options for packed lunches.

Make water your drink of choice

Make water the drink of choice and send it to school in a reusable bottle. Other healthy drink options include white milk or unsweetened fortified plant-based beverages such as soy or almond beverage.

Limit sugary drinks such as soft drinks, fruit-flavored drinks, 100% fruit juice, flavoured waters with added sugars, vitamin waters, sport and energy drinks, hot chocolate, iced tea and other sweetened hot or cold beverages. Children also do not need food or drinks with artificial sweeteners.