Navigating School Parties and Community Events this Fall
By Molly McMillian, MS, RD
With October starting, we are in the full throws of fall, back to school, extracurricular activities, and of course endless community events. When you have a dietary restriction, all of these events become more difficult to attend, as food is almost always involved, and is sometimes even the focal point of the event! This article will detail ways to navigate all the back to school and fall events, and even tap into ideas for navigating the fast approaching holiday season as well. We know it can be overwhelming as a parent or caregiver, but we are here to help!!
With school in full swing, there seem to be endless events to attend. These can range from breakfast and after school things, to full-on weekend autumn festivals, and even sporting events and tournaments. Because it’s hard to know exactly what food will be available, it’s always important to bring some food on the go to have safe options. Certified gluten-free (GF) bars are a great compact option, and there are many varieties that can help fit you and your kiddos needs! Bars can be great sources of fiber, protein, carbohydrates, or a combination of any of these, which is ideal for staying fueled throughout a busy weekend. Find a brand and flavor you enjoy, of course checking that it is gluten-free, and throw a few in your purse or even in your car for an easy on the go snack that’ll actually fill you up. Another great option are gluten-free noodle cups! These just need hot water, which is often easy to find, and they can make you feel like you’re really having a hot meal even when you are away from home. Packing foods that you and your family enjoy is also important, so if those are typical kid snacks that are gluten-free and safe, don’t over stress about nutrition and bring what your family will eat!
For events where you know what food will be served, it can be beneficial to potentially bring your own that is similar to what everyone else is having. It is always worth asking ahead of time, and sometimes the options may even surprise you!!! Advocating for your child could mean the school stocking safe gluten-free snacks, adding more gluten-free options to a concession stand at a sports game, or even educating other parents on how to be more inclusive. For events that usually have baked goods, a great option is to make a large batch of something at home (cupcakes, muffins, brownies, cookies, etc). And freeze individually. When it’s time for the event, defrost just a few (even frost if it’s a cupcake!) and then pack it up to bring with you to the event! You don’t have to stress about cross-contact or if your child will feel excluded, and they have an option to feel like they are part of the group. A win all around!
Events also usually mean a lot of people are eating gluten-containing food and not washing their hands. Commercial wet wipes, wet cloths with some type of detergent, and good old fashioned soap and water do the trick for removing food proteins, but hand sanitizer and dry towels are often found to leave residue behind. So keep wet wipes with you for easy hand cleaning before eating, and wash your and your kiddos hands often to be safe! The wet wipes are great for on the go when you can’t get to a sink right away, but washing hands thoroughly is always best!
Another great option when going to an event is to volunteer to make or bring a food item. This way, you can ensure you and your family have something safe to eat, and it could still feel like you’re contributing! A lot of these events require sign ups and ask people what they wanna bring, so leave some flexibility for you to bring something you and your family really enjoy and that you make well while also maintaining that gluten-free! Many events also have individual families bring their own meals, and if safe takeout isn’t an option, a crockpot meal can be great to bring. Sometimes even cars have outlets, and you can have a warm safe meal with your family! Foods that keep great warm in a crockpot include chili, soups, pastas, stews, rice based dishes, and even sweeter items like apple crisp, hot chocolate, and chocolate cake! All of which can be gluten-free!
Studies show that up to 25% of school aged kids with dietary restrictions avoid events, sleepovers, parties, etc due to anxiety around their dietary needs. By discussing needs with school staff, making safe food and gluten-free snacks ahead of time, and having pointed discussions with your child about safety around food, we can decrease that statistic and make events more food inclusive!! There is always a way to be part of things with less food involved, and with the tips and tricks above we can all make this season more manageable. Before we conclude, a note going into the holidays – with the Halloween and the end of October fast approaching, that means Thanksgiving and all the December get togethers are right around the corner. A lot of these same ideas can be applied to the later part of the year, and with a few changes in your kitchen and some time to educate those who will be feeding you and your family this holiday season, we can make it the easiest and best gluten-free holiday period yet! Stay tuned for next month’s newsletter to learn more!