September 11th

theresa albert - my friend in food


Lunchbox for Learning

fall veg

Its back to school time again and what gets packed in the lunch box can mean the difference between a focused learning afternoon and a trip to the principal’s office.  Here are my top tips for getting it right!


  • For proper focus, you want a steady stream of glucose going to the brain. Start by choosing a  protein and good carbs.
  • Find ways to work in good fats support the  brain long term: sunflower seed butter, tuna/salmon, dairy, soy
  • Always choose “best in class” when choosing packaged goods, compare labels
  • Treats: I am not a big fan of the “sweet at the end of every meal” policy, avoid setting this expectation up if you can. It develops a sweet attitude that is hard to overcome later in life.
  • You can still provide a “treat” by baking the weekends this way you can control the sugar, increase the fiber and sneak in some veg. Here are some recipes for low sugar baked goods.

In the end, it doesn’t matter how healthy the items are that you put in the lunchbox, it is only healthy if it gets eaten! Always include kids in the planning, get them to set up a chart with you outlining what protein they like, which vegetables they will eat, fruits, dairy products and some whole grain carbohydrates.

Here’s a clip from CTV news  where I talk about lunches with Jacqueline Milczarek and Dan Matheson





Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


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