Healthy lunchbox = Healthy Kids The start of the new school year is fast approaching. All over the country, Moms and Dads are franticallly trying to get school supplies and uniforms in order for a smooth, easy start to the new school year. Some anxious as its their childs first year at school, others are […]
The start of the new school year is fast approaching. All over the country, Moms and Dads are franticallly trying to get school supplies and uniforms in order for a smooth, easy start to the new school year. Some anxious as its their childs first year at school, others are old pros at where to shop and what to buy. But many moms still find it hard to pack a great, nutritious lunchbox. Through in the added Covid conundrum we are experiencing at the moment, enough to make any parent feel anxious.
This year, I want to help mothers by taking the guess work out of lunchbox packing, giving you the basics to pack healthy nutritous lunch boxes that children cant help but finish, leaving their school mates green with envy! Eating well, and eating a wide variety a nutrient dense foods, will ensure those little body’s stay strong and healthy. It will also contribute to a strong immune system.
Healthy, nutritous, balanced meals ensure optimal growth and development for brain and body. If mornings are rushed, lunch boxes and coolr bags can be packed the night before and kept in the fridge overnight. Ask your kids to help you prepare their lunch boxes with foods that are good for them and taste great too. They could choose a fruit, fill their water coolers, pack coolers into the fridge or even layout bread ready to be filled. This means plenty of foods that contain the nutrients that children need, and fewer foods that are high in sugar and saturated fat.
A balanced packed lunch should contain:
Starchy foods. These are bread, low sugar cereals, rice, potatoes and pasta. These foods are high in fiber and vitamins and minerals. Starchy foods which breakdown to form glucose, is the main energy source for the brain. Carbohydrates with a high fiber content or low GI carbohydrates will provide a slow release of glucose into the blood stream ensuring a constant blood glucose level throughout the day. Starchy foods are a good source of energy, and should make up a third of the lunchbox. But don’t let things get boring. Instead of sandwiches give kids bagels, pitta bread, wraps and baguettes. Use brown, wholemeal or seeded bread, not white bread.
Protein foods. These are meat, fish, eggs, beans and others.
Protein foods provide the building blocks (amino acids) for strong healthy muscles among other functions in the body.
A dairy item. This could be cheese or yoghurt. Dairy food are high in calcium ensuring your child gets all the calcium he/ she needs for strong healthy bones and teeth. Avoid dairy drinks that are sweetened as these could promote tooth caries.
Vegetables or salad, and a portion of fruit. Fruits and vegetables not only provide vitamins and minerals needed by the body but they also provide fiber, which is essential for good digestive health. These foods keep things interesting by adding colour and variety to the lunchbox.
Water. A bottle of water is essential to keep your child hydrated throughout the long school day. Freeze on hot days to keep the water nice and cool.
It may take a while for your children to get used to a healthier lunchbox. But it will be worth it for their health, so keep trying. You can help by eating a wider range of healthier foods at home, as a family. Reading food labels can help you to buy healthier foods for your child’s lunch, and for family meal times.
Save chocolate and cakes for occasional treats. Remember to praise your child when they’ve tried something new, to show your encouragement. Take your child along if possible on shopping trips. Guide them in picking out vegetables and fruits from the fresh produce isles as you push the trolley. Try and fill your shopping basket with as much fresh produce as possible and limiting the amount of pre packaged food items.
Replace chocolate bars and cakes with fresh fruit, dried fruit.
Vary the fruit each day and get them to try new things, like kiwi or melon.
Unsalted nuts are a great snack food for children to have at home, but it’s best to leave them out of your child’s packed lunch. Many schools ban nuts to protect pupils with a nut allergy.
You could also make up a tasty fruit salad. Be inventive and encourage your children when they try something new.
For smaller children, try cutting the sandwiches into exciting shapes, stars, hearts or animals to keep things intersting.
Depending on the age of the child, a lunchbox should include the following. Smaller children will eat less but it also depends on how hungry your child gets. Enquire after school if the food was enough or too much.
– At least 2 pieces of fruit (fresh, dried or tinned)
– At least 1 serve of dairy food such as yoghurt, milk or cheese
– At least 3-4 serves carbohydrate-rich foods such as breads, crackers, wholegrain muffins and fruit based bars, pasta, etc.
As promised here are some healthier, interesting ideas
Children often like food they can eat with their fingers, so chop up raw veggies and serve with an accompanying dip
Hint: freeze yoghurt overnight to prevent bacterial growth (can be eaten as a frozen yoghurt in summer)
