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After an extended winter break, school is finally underway for the second half of the school year. This could be a good time for parents to think of healthier ways to start the new year. Think about how your kids can eat smarter at lunchtime.
For busy parents, packing a nutritious and appealing lunch box for children is no easy feat. Considering that growing children consume up to 30 percent of their total calories while they are at school, what we pack them each day is important. Here are easy steps to take to pack a healthy yet child-friendly lunch box.
The easiest way to pack a nutritionally balanced lunch box is to think of it in terms of compartments or sections. This way you will ensure you have enough items in the lunch but also the right nutritional balance. A well-balanced lunch box will include:
Sandwich, wrap, or crackers. Remember that whole grain and wholemeal varieties of breads and crackers are best. Try to also include a protein-rich fillings such as ham, tuna, chicken breast, or egg on sandwiches, as the protein helps to keep kids full throughout the afternoon.
Piece of fruit. Fresh fruit is always best, as dried fruit, fruit juice, and fruit roll-ups are high in sugar and digested quickly.
Dairy food. Dairy foods including milk, cheese, yogurt, and dairy snacks provide both calcium and protein for healthy bones, teeth, and growth. Look for the few yogurts that do not contain added sugar.
Snack. Aim to serve snacks that contain 100 calories per serving and options that are made from whole grains. If you have time to make them, homemade snacks such as banana bread or mini muffins are better options nutritionally.
Water. Water should always be the drink of choice for children. Fruit juice and flavored waters are high in sugar and should not be consumed regularly.
Research shows on average children are consuming three packaged snacks — such as cheese and dip packs, fruit twists, potato chips, and snack bars — per day. Snack foods are often highly processed food choices that offer little nutrition. For this reason, it is suggested that, at most, children consume one packaged snack each day. Good snack foods contain dietary fiber, whole grains, and/or protein and contain 100 calories per serving.
If you are worried that you child’s lunch box does not contain enough “fun” foods, consider letting your child choose his/her snacks once each week and negotiate healthy choices for the remainder of the week.
To keep lunch boxes at the right temperature, look for freezer-style cooler packs or try freezing an ice block and pack with the lunch to keep it fresh.
One of the biggest issues in relation to children’s lunch box choices is that they have too much choice. Limit your child’s choice to just one or two food items to avoid starting a never-ending negotiation about all the different types of food that you can include in the lunch box.
Susie Burrell is a nutritionist and author of the book Your Kids, Their Food. Visit shapeme.com.au to find out more about her approach to healthy eating for the family.