Busy kids need a healthy middle of the day meal to boost their energy levels and help them stay focused and alert. It also help them to concentrate and learn.
Healthy eating changes, however, are not always as easy as they seem. Some ideas in engaging your child in healthy eating choices would be for them to make a list of the healthy foods they might enjoy and give them the chance to fill prepare their own lunch by giving them some healthy options.
There are limited times for children to eat during the day, especially at school. Children may prefer to play with friends instead of eating. Encourage your child to sit and eat before heading out to play, or talk to your school about making sure all children get a chance to eat enough before play starts.
The following lunch box ideas will find you packing a healthy lunch and nourishing your little ones with ease.
Ideas for a Healthy Lunch Box
- Always include a fruit and vegetables. In order to keep it interesting and to create all round nourishment, vary the selection.
- Offer a variety of variety of whole grain breads.
- Use avocado as a spread.
- Add a protein to every meal including the lunch box. This could be an egg, tuna sandwich, meat, etc.
- Don’t forget to add a bottle of water to the mix.
Some Practical Food Suggestions for Your Child’s Lunchbox
- When it comes to fruit, the best choices are those that are quick, easy and delicious to eat. Strawberries, a bunch of grapes, bananas always seem to be a hit. Leave the fruit straps and sugar coated dried fruits out of the lunch box. Not only are these high in sugar, they will also stich to your child’s teeth, causing an acceleration of cavities.
- Vegetables can be a tricky one. It is knowing which ones and how to prepare them that will do the trick. Cherry tomatoes, carrot sticks, capsicum and cucumber, with mashed avocado dip or hummous may prove to be the winners.
- The homemade versions of crackers and cheese are a good idea. Avoid the pre-packaged ones that tend to be high in salt, sugar and bad fats.
- Vary the bread fillings – fillings can include tuna salad, egg salad, baked beans, grated carrot, egg and lettuce, chopped roast meat with pickles or chutney, and avocado. Eggplant, chickpea (hommus), cucumber, yoghurt (tzatziki) or spinach also make good spreads. Avoid chocolate spreads, jams and honey that are very high in sugars.
- Try making your own muffins as a great way to include more fruit and vegetables.
