The new school year is exciting for most children but fills many a parent with trepidation at the thought of wracking their brains to make enticing and healthy packed lunches.
The new school year is exciting for most children but fills many a parent with trepidation at the thought of wracking their brains to make enticing and healthy packed lunches.
It’s hard to compete with crowd-pleasers like chocolates, juice, chips and greasy pies – but we know that children need healthy, balanced meals to get them through the day. Unfortunately, parents have limited time, money, energy and imagination when it comes to enticing their children into eating what they need for healthy growth and development.
Childhood nutrition is based on the same principles we try to follow as adults: they need a good balance of vitamins, minerals, carbohydrates, proteins and healthy fat. Parents need to implement a trial-and-error process with their children to find out what they like to eat.
It is a parent’s responsibility to ensure that their child is getting enough nutrients to not only ensure their continued development, but also to boost concentration and energy – the good kind – throughout the day. Pack a mid-morning snack like dried fruit and nuts for your child to nibble on when energy levels start to dip after breakfast.
Come lunch time, sandwiches are a staple for good reason. They are easy to prepare, can be made with different kinds of bread and filled with an endless range of delicious ingredients like peanut butter, cheese and tomato, cold meats, avocado, tuna, liver spread, salad or fish paste.
Protein in the form of low-fat cheese or yoghurt, baked beans or lean meat will keep your child’s concentration levels from dipping come late-afternoon, when they can enjoy some fruit and vegetables, which should be cut and prepared to make them easier to eat.
Don’t forget carbohydrates – wholegrain bread or baked potatoes are healthy and tasty things to include in any lunch box. Pumpkin and sweet potato from last night’s dinner can also offer important vitamins and minerals.
Avoid fruit juices, however, as they contain far too much sugar.
Unfortunately, children are known to be much fussier than adults when it comes to eating! Whether it’s about fitting in at school or simply taste, kids often dislike home-made food and would, if given the choice, opt for soft drinks and hamburgers over milk and sandwiches. They can be fooled, however, with some ingenuity and creativity!
Sick of sandwiches? Try these:
– Fruit skewers: Cut small blocks of seasonal fruits and line them up on a toothpick or skewer stick for a fun, healthy treat
– Muffins: Use a generic muffin recipe and sneak in some healthy things like carrot, sweetcorn and cheese, sweet potato, banana, or bran
– Wraps, tortillas and pita breads: different types of 'sandwiches' could get you out of the lunch box rut – try fillings such as chicken, chickpeas, or even leftover sauces and stews
– Crackers and dip: Make or buy guacamole, salsa, hummus, or yoghurt dip and pack some Provitas
– Home-made fast food: Nobody said a hamburger and chips has to be unhealthy – but make the burger yourself and add lots of lettuce, tomato and gherkin, and bake rather than fry the chips
– Smoothies: If you have the time and energy, make your child a fresh smoothie packed with seasonal fruit and yoghurt to take to school in a spill-proof container
– Pasta salads: This is a great way of using up leftover pasta and slipping in some healthy ingredients like cherry tomatoes, cucumber, tuna, carrots and celery.
