A healthy lunch keeps active kids alert and focused and gives them the nutrition they need every day.
Let children be involved in choosing what goes into their lunch box because no matter how healthy your child’s lunch box is, it won’t provide any nutritional value if it doesn’t get eaten!
What should you include?
- Bread – for sandwiches
Have a variety to choose from such as wholegrain, low GI or high fibre such as seeded rolls, low GI bread, brown pita.
- Protein filling
like tuna or salmon (fresh or canned), boiled eggs; beans; or lean meat such as beef or chicken.
- A good helping of fruit and/or vegetables
Fresh fruit is easy to pack. You can also try a tub of canned fruit or chopped fruit such as strawberries, pineapple or melon. Raw veggies such as carrot sticks, cherry tomatoes, cucumber or sweet pepper strips are popular as a snack too.
- Dairy food
like low fat yoghurt, cheese or milk (some children do not enjoy dairy-besides cheese-at school as it doesn’t stay cold, always pack with an ice block, or alternatively ensure they have dairy at home)
- An additional snack
Healthy examples include dried fruit, a cereal bar, unsalted nuts and raisins, biltong, popcorn
- A bottle of water to keep your child hydrated all day. Freeze on hot days to keep the lunch box(and your child) nice and cool.
And remember: Treats like chocolate or chips should only be included occasionally-aim for once a week!