Healthy Lunches
Struggling to make sure your kids eat well while they are at school? January is a great time to revise your kids’ lunch box menu for the year ahead.
While it may be easier to quickly pop some chips, a chocolate and a white bread sandwich into a lunch box for your child, the benefits of healthy food should not be underestimated. The correct food can help your child feel more energised, mentally alert and ensure that they get all the nutrients they need to perform at their best throughout the day.
What to Pack
Protein
Always be sure to include some protein. Easy and popular ideas include chicken, tuna, ham, peanut butter or eggs as fillers for sandwiches, pitas or added to pasta salads.
Carbohydrates
Next up, pair that with complex carbohydrates for sustained energy. These include whole wheat bread, pasta or rice. Get creative and try tortillas, wraps or rotis to introduce variety. Be wary of refined sugars in white bread, muffins or even seemingly healthy items such as cereal bars which are loaded with sugar.
Calcium
To ensure healthy bones and teeth, always include calcium. Cheese, yoghurt, smoothies and milkshakes are all great sources of calcium. But again, watch out for what you think is a healthy treat. Flavoured yoghurts are packed with sugar – take the time to choose the most natural products without sweeteners and unnecessary additives.
Fruit and Vegetables
Last up is something fresh. Fruit and vegetables are fantastic sources for vitamins and minerals and are so easy to include in a lunch box. Pop in a bunch of grapes, small apple, or carrot and cucumber sticks. If your child doesn’t find fruit particularly exciting, try a small fruit salad or thread fruit pieces onto a skewer.
What to drink
Kids should always have enough to drink to ensure they are well hydrated. Water is best, but if you do decide to include juice, make sure it is 100% fruit juice and dilute it slightly with some still or sparking water. If you freeze a small bottle of water the night before, it can serve the dual purposes of keeping lunch chilled and providing a thirst quencher.
Recipe resources
If you’re feeling stuck, there are numerous websites with loads of recipes and suggestions. Simply search “healthy lunch box ideas” and you’ll be directed to a host of sites with useful information. Alternatively, visit your local bookstore and see what they stock on the shelf.
Story by Jane Barry
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