The rewards of healthy eating lie in the consistency of healthy choices made with every daily meal. Coming up with great ways to pack a healthy lunchbox for your children is not that simple. Most kids need to be enticed to eat healthily and that puts pressure on parents to keep all meals tantalisingly delicious. ‘A healthy lunchbox is important for children in order for them to get all the nutrients they need to power them through the demands of the school day and after-school activities,’ says Candice Smith, head of Discovery Vitality’s nutrition strategy. ‘School lunches are often filled with high-fat, salty foods, or foods with loads of sugar. These add a lot of empty kilojoules to the child’s diet, contributing to an increased risk of obesity, impaired concentration, poor development and low energy levels.’
We’ve summed up five of the most important elements that make up a healthy lunchbox, with tips to help you add the necessary variety to prevent them from getting bored with their food:
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Carbohydrates
Always try to choose a high-fibre, whole-wheat option of bread, crackers, rice or pasta. These carbohydrates provide more vitamins and minerals, and the extra fibre means that energy is released more slowly.
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Fruit and vegetables
Include a serving of vegetables or salad as well as fruit. Fresh fruit is best, but canned (in natural juices) or plain (no sugar added) dried fruit can be used as an alternative on occasion. It’s best to avoid canned vegetables, as these are often high in salt.
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Low-fat or fat-free dairy products
Include plain low-fat or fat-free dairy such as cottage cheese, yoghurt or a carton of milk.
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Protein
Skinless chicken, oily fish, eggs and legumes are healthy protein options. Peanut or nut butters (with no added sugar or salt) also provide some protein, as well as healthy fats.
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Water
Water is the healthiest drink option and should be encouraged. Try infused water as an alternative.
Here are some ideas of how to make healthy sandwiches that your child will enjoy:
- Switch from polony, salami and other processed cold meats, which are high in saturated fat and salt, to healthier alternatives such as tuna, lean turkey or chicken breast.
- Use sugar- and salt-free peanut or nut butters on a sandwich. If you usually add jam to the sandwich, replace the jam with banana slices.
- Replace mayonnaise with mild mustard, which is tasty and has far fewer kilojoules.
- Eggs are a source of good-quality protein and can be included in a sandwich in many ways.
Instead of making sandwiches every day, try these sandwich alternatives. Just make sure you put them in leak-proof containers and remember to pack a fork:
- Unusual salads: Tomato, strawberry and lemon salad with basil and pine nuts; green olive, walnut and apricot salad; and watermelon, olive and feta salad.
- Pasta left over from dinner can be made into a delicious salad. Combine with a few finely chopped vegetables, some shredded, skinless chicken or tuna and a home-made yoghurt, lemon and herb dressing or mild mustard.
- Mix leftover brown rice with canned beans, tuna or diced, skinless chicken for a high-fibre and protein-packed meal.
- Combine cottage cheese with berries or pieces of fruit for a high-protein, calcium-rich snack.
For more great ideas on creating delicious and nutritious meals, visit the Discovery Vitality HealthyFood Studio. This Sandton-based cooking school offers courses to help you make the best choices to meet your family’s nutritional needs. It recently launched a course for children that aims to teach lifelong skills and instil a love of healthy eating in children – a habit they are likely to carry into adulthood.
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