Get packing

It's during early childhood that life-long behaviours are established, and early school years form the milestones when healthy food choices become a lifetime habit.

And as with other aspects of their lives, children look to role models in selecting healthy foods that will shape their eating preferences and form part of their self-perception as they approach adolescence.

Children are often influenced by their parents' eating habits. Therefore it's important to make healthy choices at the supermarket, because what comes home will be seen by children as the accepted standard.

Making nutritious lunches that won't end up in the trash can in favour of greasy cafeteria burgers and fries or poutine is a daily challenge for many parents. A good starting point is to follow Canada's Food Guide, keeping in mind that a balanced lunch consists of foods from three of the four food groups.

On the other hand, growing children and especially developing girls need a certain amount of fat in their diet. It would serve no purpose to eliminate nutrient-dense, high-energy foods from their diet because of their fat content. Instead of making restrictions, make wiser choices.

Prepare school lunches together and talk about the goodness of each item that goes into the lunch box. For example, if you are packing almonds or walnuts with dried fruit, explain that they provide lots of lasting energy without harmful fats and sugars, which are much better than a bag of potato chips or store-bought granola bars. Emphasize the importance of fibre in whole grains, and the benefit of vitamins and minerals in fruits and vegetables as you make a sandwich or select a fruit to go.

Ask for input

When you supervise or help with your children's lunch preparation, find out what they like to eat. Allowing them some say in what goes into their lunch box will help ensure that they will eat it. Having them make their favourite sandwich or presenting a choice of fruits and vegetables they would like to include are all steps towards formation of good habits in making smart lunches.

Introduce variety. Sandwiches and pita roll-ups are alright, but they can become monotonous. Invest in a safe-to-use Thermos and pack it with a hearty home-made vegetable soup or leftover stew. With a carton of milk, a raisin-carrot muffin and a fresh fruit you'll have covered three food groups.

Leftover wholewheat pasta makes a good grain base for salad lunches. Add steamed broccoli, green beans, raw carrots, chopped tomatoes, cheese, olives, salami and - voilà - a lunch to savour.

Include 100 per cent pure fruit juice or a vegetable cocktail, a serving of yogurt and a high-protein, iron-rich snack of nuts and raisins, and what could be healthier?

For a more colourful and engaging alternative to packing an egg sandwich, chop the eggs into a leafy green salad with cucumbers, cherry tomatoes and avocado slices. Add lemon and olive oil dressing. This can be complemented with cool chocolate milk, a crisp apple and a slice of Mom's pumpkin loaf.

Don't forget the importance of water. Children are fascinated to learn that almost 70 per cent of the human body is made up of this nutrient which is needed in all body functions, from circulation to digestion to the elimination of waste. Water must be constantly replenished, otherwise we would dehydrate and die. A reusable water bottle refilled daily is an essential element of a student's lunch box.

The best time to prepare the next day's lunch is before dinner. To save time, make a list of ideas and favourite combinations. Keep on hand a supply of various nuts and dry fruits, whole-grain crackers, easy-to-pack cheeses and vegetables such as snow peas, baby carrots, cherry tomatoes, radishes. Freeze a package of pita and flour tortillas for emergencies. They make good wraps for falafel balls or tuna salad.

Like anything that wears out its novelty, preparing school lunches can become a chore. However, with a little imagination, innovation and planning, you can teach your children the basics of a life skill which they can continue on their own.

Falafel (makes 18-20 balls)

1 cup dried chickpeas

1 tsp. cumin

1 cup onion, peeled and quartered

1 tsp. salt

1 tsp. cayenne pepper

4 cloves garlic

4-6 tbsps. flour

1 tsp. baking powder

2 tbsps. chopped fresh parsley

vegetable oil for frying

Place chickpeas in a large bowl; add enough cold water to cover generously. Soak overnight.

Drain chickpeas, place with onions in the bowl of a food processor fitted with a steel blade. Add parsley, cilantro, salt, cayenne, garlic and cumin. Process until blended but not puréed .

Add 4 tablespoons of the flour and the baking powder; pulse. Add enough flour so that the dough forms a small ball and is no longer sticky. Turn into a bowl, cover and refrigerate for a few hours.

Form walnut-sized balls from the chickpea mixture, wetting your palms if necessary.

Heat oil to 375 F in a deep pan or wok and fry a falafel ball to test. If it falls apart, add a bit more flour. Fry about five balls at a time for a few minutes until golden brown. Drain on paper towels.

For the lunchbox: pack falafel balls in a pita half, garnish with chopped tomatoes, bell peppers, onions and shredded lettuce.

Hummus (makes 3 cups)

2 cans chickpeas

3/4 cup tahini (sesame-seed paste)

1/2 cup water or chicken broth

1/2 cup fresh-squeezed lemon juice

3 cloves garlic

1 tsp. ground cumin, optional

1 tsp. sweet paprika

salt and pepper, to taste

Drain chickpeas; rinse. Place all ingredients in the food processor or blender and process until the mixture is smooth, adding liquid until desired consistency is reached. Adjust seasonings with more cumin, lemon, or salt and pepper.

Spread in sandwiches instead of mayonnaise or pack in a container as a dip for crackers and cut up vegetables.