Some parents may feel a little overwhelmed by the thought of having to send healthy lunches with their children to school everyday.

Registered Dietitian Janelle Botterill suggests making lunches from the four food groups using Canada's Food Guide for healthy lunch ideas that can be switched up everyday.

Botterill offers 5 different lunch ideas:

  1. Choose a grain like a tortilla wrap, then choose from the meat and alternate group like black beans, turkey or egg salad, something from the vegetable group like lettuce, tomato, onions or cucumber or another vegetable your child would like, and then adding something like shredded cheese or milk to drink. It can all be a part of the wrap or eaten separately, and add fruit and something fun like a cookie.

  2. Crackers and cheese with salmon, tuna or peanut butter (if the school allows) a fruit and cut up vegetables.

  3. Try a pita with your child's favorite meat, vegetables they like, (avocado is something new families are trying, which contains really good healthy fats for the brain) salad dressing like ranch, you can add cheese or milk to drink and something sweet like craisins, raisins or dried apricots.

  4. A good sandwich is nice too, with maybe roast beef, cheddar cheese, (pickles add a nice crunch and flavor) a favorite fruit, lettuce and/or tomato with some type of mayo. Changing up the bread is a nice way to make a sandwich different.

  5. Try a homemade pizza, like a taco or cheeseburger pizza. Put taco seasoned ground beef on the crust with some sauce, add spicier cheese and a side salad or raw veggies.

For money saving ideas, Botterill suggests looking at flyers to see what's on sale before shopping, and purchasing fruits and vegetables while they are in season. Take advantage of farmer's markets and local producers selling their produce, store some in the freezer for later use and purchase frozen fruits and vegetables when not in season.

“When buying things like meat or other foods on sale, freezing for later preparation can help. Using legumes and pulses like black beans, chick peas and navy beans are high in fibre with lots of protein that fill kids up and are quite cost effective.”

Botterill notes, the key is pairing them with other foods to give them a good flavor, we want food that tastes good and beans are a good way of keeping costs low.

“Having structured meal times is really important. When kids can get into a habit of eating regularly and fueling their brain and body, we can move to teach them about what to eat and get that balance in there.”

For more information on Canada's Food Guide follow http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/index-eng.php

Botterill suggests reading more information from Ellyn Satter who is a dietitian and social worker. http://www.ellynsatterinstitute.org/