durhamregion.com This Week | Thursday, August 18, 2022 | 22 ON NOW AT THE BRICK!ON NOW AT THE BRICK! SAVING YOU MORE For more details shop instore or online at thebrick.com Heading back to school is on the horizon, and with it comes the never-ending query of what to pack in your child's lunch box. Most of us know that eating nutritious meals and snacks will help your child learn, play and grow, but if you have a child who struggles with enjoying a variety of foods, sending a lunch to school can be a huge challenge. Many parents complain of what is referred to as "picky eating." Trust me, you are not alone -- it's common for children to react negatively to different and new foods. As a Durham Region parent and registered dietitian, I am here to tell you not to be so hard on yourself. It's likely that your child won't eat a "perfect balance" of nutrients at each meal -- and that's OK! To help your family prepare for the upcoming school year, here are a few lunch box packing tips. Only control what you can -- As a parent, you decide what options are available to pack in your child's lunch, but you don't have control over what happens at school. You've done your job by providing a variety of foods, so be proud of that -- regardless of what gets consumed. Trust your child to know how much to eat of the foods you have offered. Adopt an "all-foods- fit" mentality -- It is easy to become hyper focused on foods we think we shouldn't be eating. Foods labelled as "off-limits" can become more desirable for both adults and our kids. Instead of trying to eliminate certain foods, focus on adding nutrients to your child's lunch. For instance, make shredded zucchini chocolate chip muffins for an added nutritional boost with the same great flavour. Do away with pesky food rewards -- You've likely heard or said something along the lines of "Eat your broccoli first and then you can have a cookie." Even though this is well intentioned, creating a reward system with foods will confirm to your child that eating broccoli (or whatever food you're trying to encourage) is a chore and should be rewarded with a treat. When packing a child's lunch, include a variety of nutritious and delicious foods and allow your child to decide when and how much of each item is consumed. If the vegetable comes home uneaten, that's OK; try again the next day. Stay curious -- It can be incredibly frustrating for a lunch to return home uneaten, but also very common. Instead of getting angry with your child, try asking them why. A difficult lid on a container, or a package that ripped and caused spilling, could be the answer. This is also a great opportunity for children to let you know what foods they do enjoy and are practical to consume at school. Asking questions and staying curious will help you to plan lunches that everyone will be excited about. Nutrition isn't a one- size-fits all approach, so if you're struggling with your child's nutrition, I am here to support your family's unique nutrition journey. MANGO CHICKEN MINI PITAS RECIPE INGREDIENTS Half a rib of celery, diced 3/4 cup (188 mL) diced cooked chicken 1/4 cup (60 mL) plain yogurt 1 tbsp (15 mL) jarred mango chutney 1 tbsp (15 mL) dried cherries Pinch (0.5 mL) each of salt and black pepper • 10 mini whole-wheat pitas (about 2 1/2 inch/6 cm- wide pitas) • 10 small leaves of Boston lettuce INSTRUCTIONS 1. Stir together celery, chicken, yogurt, chutney, cherries, salt and pepper in large bowl. 2. Make slit along top edge of each pita to open halfway. Line inside of pitas with lettuce and fill with chicken mixture, dividing evenly. (TIP: The lettuce acts as a barrier to keep the pita from getting soggy, so make sure the entire inner surface of the pita is covered by lettuce.) 3. Divide and fill up the remaining compartments of your bento boxes with PC® Mini Cucumbers, sliced sweet peppers, baby carrots, fresh berries, individually wrapped cheeses and/or grapes. Jessica Corner is a registered dietitian at Loblaws in Bowmanville. She assists clients by encouraging balanced eating habits with gentle nutrition practices. She is a non-diet-based dietitian who advocates for freedom from food restriction. Contact her at jessica.corner@loblaw.ca or 905-442- 8727. DIETITIAN'S GUIDE TO PACKING SCHOOL LUNCHES OPINION JESSICA CORNER HAS TIPS FOR PARENTS, GUARDIANS JESSICA CORNER Column I am here to tell you not to be so hard on yourself. A dog was reunited with its owner and a Toronto man faces charges after a stolen vehicle was stopped in Oshawa. On Tuesday, Aug. 9 at about 3:20 a.m., Durham Regional Police officers followed a stolen vehicle in the area of Olive Avenue and Wilson Road. Officers were able to stop the vehicle soon after and the driver was arrested, police said. A chihuahua named Lulu was found inside the vehicle.The dog was reunited with its owner, police said.Patrick Burke, 28, is facing several charges, including possession of property obtained by crime over $5,000, possession of property obtained by crime under $5,000 and driving while under suspension.He was released on an undertaking. CRIME LULU HEADS HOME AFTER STOLEN VEHICLE STOPPED WE WANT TO HEAR FROM YOU SUBMIT YOUR LETTER TO THE EDITOR TODAY!