Here are some very helpful tips for your kiddies lunch boxes from our in-house registered Dietician, Neil BSc Dietetics PG Dip Dietetics (UKZN)

Back to basics:

It's a New Year and time to look at school lunchboxes in a new way!  Before we decide what to pack our children's lunchboxes with, we need to understand what they need to get them through the day.  So. let's go back to basics!

There are a few simple guidelines you can follow to ensure you have packed an exciting and healthy lunchbox. 

The first is, pack a variety of foods - foods of different types, colours, shapes, sizes & textures.  By doing this we are appealing to more of a child's senses.  The child will enjoy lunch as an experience rather than a boring routine. 

Food Types:

A balanced diet consists of a variety of the food types, namely starchy foods, protein containing foods, fruit or vegetables and believe it or not. fats.  These are very important as each play a vital role in the functioning of our bodies.  At least one of each group should be packed in your child's lunchbox.

Example: Chicken Mayo Sandwich & an Apple

Starchy - By using whole-wheat or seed bread you can sustain your child's energy levels for longer.  White bread can be used, but because it has been so refined, it contains hardly any fibre.  Fibre is the component in foods which slows digestion and sustains energy levels.  Fibre is essential for maintaining a healthy digestive system and needs to be included in every child's diet on a daily basis!!!

Protein - The "white meat" found in chicken breasts is lower in fat than the "browner" meat found in thighs or drumsticks.  Protein is needed for speedy healing of cuts and scrapes, building muscle & boosts the immune system which protects from nasty infections.

Fats - Thinly spread low-fat margarine on your bread and use a low-fat mayonnaise to mix with the chicken.  Fat is very important as a dense energy source as it yields twice the amount of energy of a carbohydrate.  Fats and oils are used to build every cell in our body and are vitally important for the absorption of Vitamin A and other nutrients which are fat soluble.

Fruit or veg - Apples are packed with nutrients, soluble and insoluble fibre.  Insoluble fibre is a probiotic!  Good bacteria which live in the intestines break down soluble fibre into nutrients which are used by cells in the large intestine and keep them healthy

Colours:

A colourful lunch is a fun lunch!  The best sources of colour for a lunch box are fruit and vegetables.   Colour is also nature's way of advertising the goodness in these fruit and veggies! 

The healthy orange or red colour from veggies and some fruits (mangoes and paw paw) indicate that they are good sources of vitamin A. 

The dark green colour in leafy vegetables indicates that it is a source of riboflavin, folate and vitamin A.  Shapes & Sizes:

Shapes and sizes appeal again to the sense of sight and stimulates interest for the child. 

Texture:

Variety in texture is one of the most interesting parts of the eating experience.  The texture of foods appeals to all of our senses - sight, hearing, touch smell and taste.  The crunchy texture of a raw carrot or the smooth texture of low fat fruit yoghurt creates different kinds of taste experiences which makes eating exciting.  

Mixing textures is also important.  Some nutritious combinations are julienne vegetables and cottage cheese or plain yoghurt, sliced fruit in yoghurt or sweet chilli or chutney with cheese sticks or cold meat.  

Creating a texture, such as grating carrots or apples, or par cooking some vegetables, actually enhances the availability of nutrients and offers opportunity for different combinations such as adding raisins and a drop of orange juice to grated carrots or grated apple. 

Final Note:

Having read this you are a small step closer to creating a healthier lunchbox for your child!!!  Do not be scared to introduce healthy foods to your children at a young age.  Also, try not to let your personal food preferences dictate what your child has in their lunchbox.  There is a huge variety of healthy foods available on the market and it is up to parents to make educated decisions on what to feed their children. 

This article was submitted by Tots n Pots

Tots n’ Pots is a fun, hands on cooking & baking workshop dedicated to providing moms/Dads/Grannys or minders some valuable time with your child as well as the opportunity to expose your child to healthy food and encourage good eating habits.

For further information on Tots n Pots classes or franchise enquiries please click here.

Posted: 3 March 2009

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