Question:

With the kids going back to school it’s hard to make sure they’re eating right. Any tips?

Answer from Express Scripts Canada Pharmacist, Adil Ladha:

When your kids are at home for the summer, it’s much easier to control what they’re eating by making sure they get all the healthy nutrients they need and monitoring the amount of the not-so-healthy stuff like fat, sugar and salt. And, of course, it is easier to make sure they take their medications as prescribed.

Lots of parents worry that back to school means back to unhealthy eating for their kids. That could happen, but you can take steps to avoid it. With some creative planning, you can pack school lunches that your kids will love, and that will keep them eating right at the same time. Here are a few suggestions to help you:

• Try to avoid school bought lunches – Most schools have healthy options on their menus. But, the challenge is your kids may not make the right choices at the spur of the moment. School bought lunches can be OK, but it’ll take some additional effort from the parents to educate their kids on what they should be buying before sending their kids off with a handful of money.
• Swap it out – Many foods have healthy alternatives. For instance, choose whole grain bread for sandwiches, and if you include crackers, they can be whole grain, too. Water is the best drink, but low-fat milk is also great for kids. Try to avoid sugary drinks like pop or juice whenever possible.
• Don’t skimp on the protein – The most common mistake that parents make when packing lunches for their kids is that they include too many carbohydrates like bread, pasta or rice, but not enough protein. Carbs are metabolised much faster than protein, leaving your little ones prone to being hungry again in no time. Remember that a sandwich is mostly carbs, so make sure to add high protein items like Greek yogurt or maybe some hummus as part of their snack.
• Try to make lunch fun –Younger kids are more likely to eat healthy foods if you make if fun for them. Try cutting sandwiches into cool shapes. Or, instead of putting pieces of fruit in a container, how ‘bout making fruit kebobs.
• Ask your kids to be a part of the lunch-making process – Your kids are much more likely to eat a healthy lunch if you let them decide what’s in it. So take them shopping with you, and let them choose their healthy options. Keeping kids engaged with their food and teaching them what’s healthy and what’s not-so-healthy can be very powerful.

          Read: What is proper nutrition for kids, really?

Finally, since we're talking about keeping your kids healthy at school, don’t forget that if your child needs help taking their medication at school, it’s best to make arrangements in advance. For example:

• Make sure your child's teacher is aware and has the proper permission forms on the first day. Typically, your child’s physician signs permission forms, so it’s important to get that process started well before your little ones enjoy their first day.
• Make sure the teacher knows the dosing schedule for your child’s medication. Medications are most effective when taken as prescribed.
• Send the medication to school in the original packaging, and make sure that it will be kept in a secure and climate-controlled place based on the storage instructions for the particular medication.
• If you can, talk to your child’s teacher, school and your child before school starts to avoid any problems. 

          Read: Back to school medication tips – preparing an emergency medication plan

Your kids look to you for guidance, so it’s important that you help them understand how to make healthy choices. And when they do, celebrate it. That’ll help to reinforce the positive outcome. Remember that it’s not just about what they eat today. It’s also about encouraging healthy habits that will be with them for years to come.

Until next time, I’m Adil Ladha – your Express Scripts Canada pharmacist- and this has been another Ask the Pharmacist episode. I wish you good health.