As part of a six-part content series presented by Sobeys, we will share the expertise of several Tennis Canada spokespersons, including our nutritionist Ariane Lavigne, coaches, advisors as well as players and their parents on matters food, family and sport. This first article aims to help families get back into a nutritional routine now that fall has arrived, the weather is getting cooler and our busy schedules have resumed, both at school and at work.

For students returning to class, Lavigne says a balanced lunch, including snacks, is important, especially for those participating in sports or activities in addition to their schoolwork. She explains that smaller portions and eating more often throughout the day are key to ensuring good digestion as well as maintaining focus. For Lavigne, a balanced breakfast consists of three elements: fruits and vegetables, cereal-based starchy foods such as bread, tortillas, pasta, potatoes or rice and finally, proteins.

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To keep the trio present on a daily basis, she recommends sandwiches made with bread or tortillas and to add a little variety throughout the week, she suggests meal bowls with quinoa or rice as a base with chicken , vegetables or even edamame. It is also possible to have a hot meal, leftover from the previous day’s dinner, to take away in a thermos. Often, protein is what’s missing in a school lunch and yogurt, or cheese is a perfect way to remedy that. Meanwhile, plant-based proteins like tofu or tempeh are also great options.

As for snacks, Lavigne recommends 2 to 3 per day for student-athletes to complement their balanced lunch so they can perform at their best in class and on the playing field. Snacks like fruit, Homemade granola bars and muffins coupled with a protein like cheese, yogurt, roasted chickpeas, hard-boiled eggs, or even canned tuna on crackers are examples of what parents should choose. If children don’t eat enough during the day, they will be tempted to empty the pantry when they get home from school. Catching up on missed food at night can negatively affect their sleep schedule.

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“Children have smaller stomachs and therefore smaller appetites, so it’s better for them to eat more regularly,” Lavigne explained. “This is a good thing, children rarely eat more than what satisfies their hunger, so giving them larger portions just means they probably won’t finish them. It is good to stop at the right time, which helps them grow healthy. It also indirectly helps their immune system, prevents injuries, their concentration is better and they will be less tired at the end of the day.

Understanding that our busy schedules can make it difficult for parents to always have meals in mind for themselves and their children, Lavigne offers several tips to make their lives a little easier, including the fact that lunches can be leftovers from dinner evening. Before, parents just had to remember to prepare extra portions. Sobeys offers several healthy fall-inspired recipes, including loaded burger salad, dinner on a sheet pan of sausage, squash and crispy kale, pork chop and choux pan, Sheet Pan Honey Garlic Chicken with Roasted VegetablesAnd flourless chocolate quinoa cake.

Lavigne also encourages parents to involve their children in preparing their school meals to give them a sense of responsibility for what they eat, but she also believes that meal planning is a profitable weekly investment for the whole family because it can stimulate creativity, diversify the food on our plates, and of course, save precious time. Getting back into a routine means something different to everyone. It can be a delicate balancing act that requires preparation and support, especially when it comes to nutrition, but there are many resources available to ensure good nutrition.