Liven Up Your LunchBox
Mr Healthy says;
What your Junior Chef eats now will make a big difference to their long term health! Recent UK research suggests only 1 in 5 children’s lunch boxes are healthy enough to meet government standards. New evidence suggests a correlation between a child’s diet and academic performance. Poor diet will lead to concentration problems, memory difficulties, irritability and increased susceptibility to colds and illnesses. By contrast, kids who eat regular healthy foods have more energy, improved learning and lower obesity.
There are now many pre-packaged, processed foods aimed at the lunch box and tempting as they may be, most are wasteful, excessively packaged, high in salt, contain saturated hydrogenated fats, sugars, additives and preservatives.
I believe moderation, intrigue and a planned, organised approach are essential components in consistently producing a healthy lunch box.
How to Succeed With the Lunchbox?
Tips to Success
How Should Be the Lunchbox?
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Big enough to contain all your food needs.
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Small enough to carry and ensure foods don’t rattle and break.
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Insulated and can carry an ice pack (buy two, one for the freezer).
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Compartmentalised with removable and easy to clean inserts.
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Easy to open with tight fitting lids.
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An adventure, use colourful disposable cutlery and humorous napkins to extend their foods beyond simple finger foods.
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Practical, keep constant supplies of cling film, foil, twist ties, and sandwich bags.
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Introduce wet wipes to leave our JC feeling refreshed after eating.
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Frozen bottled water will defrost by dinner time.
What Makes a Healthy Lunchbox?
SLOW RELEASE CARBOHYDRATES ( Eg; wholemeal bread, pasta, potatoes or rice) release calories slowly thus keeping energy and concentration levels higher. Whereas refined sugar carbohydrates (Eg; white bread, biscuits or cakes) only provide instant short lived energy and less fibre and valuable nutrients.
CALCIUM (milk, bio-active yoghurt, cheese, fromage frais) is vital to the under 5s and should therefore not have a low fat diet and require whole milk and Greek yoghurt.
PHOSPHOROUS in the banana works with calcium to build healthy growing bones.
PROTEIN (chicken, tuna, egg, or cheese) for growth and repair and these foods can form the basis for salads and sandwiches.
FATS It is true that young children need proportionately more fats than adults. They are best coming from nutritious foods (cheese, avocado and nuts) however, moderation. Fats in the form of treats will liven up the lunch box (muffins, cookies and rice bars).
FRUIT AND VEGETABLES The experts recommend 5 a day. Remember, most fruits can be pureed, bagged and frozen to be incorporated into the lunch box when needed. Unsweetened juices or smoothies rich in vitamin C (Eg; orange, blackcurrant and cranberry) dried fruits and raw vegetables incorporated are ideal.
Did You Know?
- Girls first growth spurt is from 8 – 10 years, Boys from 12 years. Girls have peak bone growth from 12 years, Boys from 14 years.
- Children need to drink 2/3rd pint of milk per day between the ages of 7 & 12 One pot of yoghurt or 1 oz hard cheese = 1/3rd pt of milk.
- A 5 a day portion is 1 glass of fruit juice or smoothie, 1 medium sized piece of fruit, 1 small cup full of berries, 45g of dried fruit, 75g of cooked or raw vegetables. I think it is so easy to get 7 a day.
- Sugar coated cereal = 1.5g, Bread sticks for lunch = 2.4g, Chicken Nuggets for tea = 1.75g Total 5.65g. add the rest from your daily foods and that is a recipe for bad news in later life.
YOU WILL GET ALL THE SALT YOU NEED FROM THE FOODS YOU EAT NATURALLY, THERE IS NO REASON TO SEASON!
Tips and tricks
THE BORING SANDWICH? Noooot Anymore!!
THE YUMMY BREAD
Why not try, ciabatta, pitta pockets, mini baguettes, raisin bread, granery bread, bagels and sundried tomato and herb breads.
Gradually encourage brown breads try ‘mix & match’ brown and white breads or whole white bread which is whole white bead made with a third wholemeal flour.
Stencil different shapes, roll and slice sandwiches to break the monotony.
THE YUMMY FILLINGS
Cream cheese with pineapple, dried apricots, raisins, bananas, smoked salmon, chives and cucumber.
Tuna with avocado, spring onion, sweet corn, diced celery or cucumber all bound with low fat mayonnaise.
Peanut butter , strawberry puree, redcurrant jelly, grated carrot, diced apple or sliced banana.
Grated cheese and grated carrot, try mango chutney.
Marmite and shredded lettuce.
Swiss cheese, cherry tomatoes and shredded lettuce.
Humous, diced tomato and hard boiled egg.
Cucumber, mashed sardines and tomato ketchup.
Chicken, chive, lettuce and mayonnaise.
Chicken, sweetcorn and mayonnaise.
Roast beef, mild horseradish and cucumber.
Ham, pineapple and cottage cheese.
Yummy Snacks
- Miniature Cheese
- Flavoured Cream Cheeses
- Probiotic Yogurt Drinks
- Fromage Fraise
- Frozen Yogurt in Tubes
- Dried Fruit Pack
- Nut Packs
- Fruit and Vegetables Crisps
- Vegetable Sticks with Dips
- Yogurt Bars
- Yogurt Coated Raisins
- Pitta Pockets and Pitta Dips
- Rice and Oatcakes
- Popcorn (No Sugar Coated)
- Muffin Pizzas
- Fruit Breads
- Fruit Wedges and Fruit Balls
- Fruit on a Stick
- Fresh Fruit Juices
- Flavoured Water