School lunch

Helping your child pack a lunch for school is no easy feat. Schools in the Ottawa area have a plethora of school, board and ministry level policies that dictate what foods can and cannot be in your child’s lunch box.

In an effort to improve the total nutrition of our children, the Ministry of Education has endeavoured to create a School Food and Beverage policy which dictates what foods can be sold in schools. They have divided foods into 3 categories;

Sell Most – greater than 80%

Sell Less – less than 20%

Not Permitted for Sale

To check out the ‘quick’ 35 page reference guide to the Ministry of Education’s School Food and Nutrition policy visit here.

Then there are the guidelines applied to what kids bring into schools for their own consumption.  Special considerations for children allergies, nutritional needs and the environment have significant impact on food choices. Gone are the days of peanut butter and jam on white bread in the handy clear plastic baggie.  Making lunches and choosing snacks for picky little eaters, when prep time is a factor, well, it becomes a bit of a daily nightmare.

For ‘lunches from home’ most schools have the following guidelines:

No nuts at all

No “junk” – ie chocolate, gummy candies, hard candies, lollipops etc.

Litterless – ie no plastic baggies (even if you reuse them)

Each kid is different and has an ever changing palate. That said, as a health care provider, I cannot emphasize enough the need for us responsible adults to keep offering vegetables (not just fruits) to our kids. Too many studies show that kids who don’t eat veggies grow up to be adults who don’t’ eat veggies, which will (and does) have undeniable negative health outcomes.  Taste buds are changing, so try a new veggie every week. One that may have been discarded last month may now be a smash success!

What goes into the lunchbox?  Here are some kid tested and approved suggestions from many parents.


Squeeze fruit

Fruit – add goat cheese

Apple slices with sunbutter or soft goat cheese

Crackers – whole grain, gluten-free such as Mary’s crackers

Hummus with veggies or crackers

Veggie sticks – carrot, pepper, radish, celery, raw zucchini, raw asparagus, snap peas, cherry tomatoes etc.

Goat yoghurt with added berries and chia seeds

Chia seed pudding – made with nut free milk, such as coconut milk

Chia seed pudding ideas from the Huffington Post (some contain nuts)

Avocado – squeeze with lemon to keep it green

Dry cereal – ‘Power O’s’ (Love Grown brand)

Left-overs from last night’s dinner

Rice pasta

Chili or stew

Curries or dahl

Porridge left-over from the morning – can add apples, cinnamon, chia seeds, maple syrup, vanilla

Hard-boiled egg

Sandwich options

Whole grain bread, deli meats, condiments, cheese, lettuce

Ezekiel bread sandwich with Sunbutter


Water with berries or cucumber or mint leaves for flavour


Lunchbots stainless steel containers, which stack well

Home 2017

Steeltainer container, with leak-proof lid

Stores such as Tera 20 in Ottawa have a variety of lunch container options to buy


Author: Dr Proulx

As an ND, Andréa strives to empower her patients to take an active role in their health and enjoy a happy and active lifestyle. With patients Andréa strives to stimulate the body’s innate power to heal through nutritional and lifestyle counseling, acupuncture and traditional Asian medicine, botanical medicine, and physical medicine. During her medical education, Andréa completed a rotation in the Pain Management and Sports Medicine Clinic where she was a forerunner and advocate for the continuity and development of the Naturopathic Sports Medicine Group.Both personally and professionally, Andréa endeavors to achieve creative balance for the needs of the mind, body, and soul. She believes in personalized care and addressing the root cause of disease; working together with the patient to see from new perspectives and realize new goals. As a former Queen’s Golden Gael varsity Track & Field pole vaulter, Andréa has continued to nurture her love of sport. She has completed the Olympic distance triathlon and enjoyed the Ottawa Marathon numerous times. Dr Proulx firmly believes that it is important to be an active member of the community. Combining her passion for health and education, Andréa is a volunteer with Planned Parenthood Ottawa. In addition, she contributes her time, energy and organizational zeal to the Ottawa Carleton Ultimate Association.