Tips for a Healthier Lunch Box

The school lunchbox should help your child achieve their nutrient intake for the day plus ensure that they do not over consume too many high fat, high sugar foods. This is not always so easy to achieve, especially when your child will only eat a particular food and when the labelling of packed lunch children’s products are not always easy to decipher.

Below are 5 important groups of foods/drinks to include in the lunchbox that will help achieve a balanced meal for your child plus meet the school lunch policies that many schools are now introducing.

Group 1: Carbohydrate Foods

Starchy (carbohydrate) foods supply the body with the energy that growing children need. Eating the wholegrain version helps the body to maintain a constant supply of energy. The wholegrain products also supply the body with fibre and many important vitamins and minerals that the body requires.

Ensure that at least one of the following are in your child’s lunchbox and aim for a mixture of carbohydrate choices each week:

Breads and alternatives

Ideally choose wholegrain or wholemeal. If you child does not like these try breads that are seeded or a multigrain type. If your child will only eat white bread this is fine as it is essential that they eat some carbohydrate rather than nothing at all.

Bread
Rolls
Ciabatta
French bread
Pitta
Tortilla wraps
Flat breads
Bagels
Oatcakes
Rice cakes
Ryvita

Sweet Additions

Malt loaf
Scone

Other Carbohydrate Choices

Rice, pasta, mixed beans and potato salads.

These are great choices if your child doesn’t mind eating ‘different’ foods to their friends or they can take more time over eating their food. These are also good choices because extra vegetables can be added to them.

Group 2 Protein Foods

Protein is necessary for the growth and repair of all body tissues. It is the building block for muscles, blood, skin, hair, nails and internal organs. Protein therefore needs to be included in your child’s lunchbox.

Protein choices – ensure that the lunchbox contains at least one of these. They are most easily added as a part of a sandwich:

Cheese
Canned / fresh fish
Eggs,
Chicken, beef, turkey. Aim to limit processed meats due to their high salt content.
Nut butters (if permitted), such as peanut, almond, cashew and / or seed spreads such as tahini or pumpkin
Houmous
Vegetarian sausages, spreads and sandwich meat alternatives
Plain unsalted nuts (if permitted within school) / seeds

If your child will only eat a jam / chocolate spread or plain sandwich try providing the protein source separately so that they can eat this alongside their sandwich. For example a hard boiled egg, slices of chicken, a chunk of cheese, mixed bean salad, soft cheese or houmus dip. If you child still won’t eat the protein food ensure that they eat something from the dairy section given below.

Group 3 Dairy Foods And Alternatives

These are important because not only are they another source of protein for your child they also supply a good source of calcium and other nutrients which are essential for your growing child.

Ensure that their lunchbox contains one of the following:

Milk or soya milk (calcium enriched). This can be plain or as milkshake. Check the labels for milkshake to compare products and opt for the one that contains the least amount of added sugar and least ingredients.
A small chunk of cheese
Yoghurts. The best yogurts are plain due to the amount of sugar that is added to fruit yogurt. However many children do not like these. When choosing fruit yogurts opt for the ones that contain the least amount of added ingredients.
If your child won’t eat any of the above try milk products from a dessert range such custard pots. Again choose the product with the least amount of extra, added ingredients.

Group 4 Fruits And Vegetables

The lunch box should help towards your child eating their 5 a day. However this is often easier said than done! Fruit and vegetables can be fresh, frozen, canned, dried or juiced and so for a child who dislikes their fruit and vegetables a small carton of pure or diluted pure fruit juice will instantly count towards their 5 a day.

Ensure that the lunchbox contains at least 1 of the following:

Pure or diluted pure fruit juice.
Fruit / fruit and vegetable smoothie
Fresh or canned fruit salad (ensure canned is not in syrup)
Any fresh fruit that is easy to eat– banana, apple, tangerine, peach, plum, pear, grapes, strawberries etc.
Salad vegetables that can be cut into crudités: carrots, cucumber, cherry tomatoes, celery, peppers. These can also be dipped into houmous and soft cheese.
Dried fruit – raisins (often a good choice too for those that do not like fruit and vegetables), apricots, figs, dates, etc.

Group 5 – Drinks

The plainer the better for your child’s drinks. Avoid juice drinks that have sugar or sweeteners added. Choose one of the following (many have been covered above)

Water – best choice
Pure or diluted pure fruit juice
Milk
Milkshake
Smoothies

Sarah Queen is a consultant nutritionist, with a degree in nutrition and dietetics and has over 19 years experience working as both a corporate and personal nutritionist. She is the director of Nutrition Matters Arabia FZE and works with health clubs, corporate companies and privately of which clients include triathletes. Sarah is also a consultant for 2 UK children’s companies, Born To Be Yummy and The Foodies. She can be contacted on 050.328.4152 or see www.nutritionmattersarabia.com for further details. .