Lunch Box Tips and Tricks

It's 8.30am and you're rushing to get your child off to school on time. Wait! The lunch box isn't done. You want to pack something healthy so you grab an apple, a tub of yoghurt with a cold pack and a spoon, and quickly make a grainy sandwich, add a spread and wrap it. You throw in a treat just in case they're extra hungry. Oops, nearly forgot the water bottle. You seize it and make it out the door on time. You're busy and a tad forgetful at times but luckily you've read Lunch Box Tips and Tricks.

Lunch boxes for kids who want to be brainy and strong

Include in their lunch box:

• 1-2 pieces of fresh fruit. Children need to eat 2 serves of fruit daily.
• 4 vegetables sticks. Children should have 3-4 different types of veggies daily (1-2 types with lunch if possible and at least 2 with dinner).
• Protein such as tuna, egg, chicken, lamb, beans, baked beans, chickpeas, hummus (chickpea and sesame seed spread), yoghurt or cheese (choose quality cheese, not cheese sticks or slices that resemble plastic or have artificial additives).
• Wholegrain carbohydrates such as grainy sandwiches and wholegrain crackers. Sourdough bread also digests slowly for sustained energy but it may be a little too chewy for the young ones. Pasta and basmati rice are also good brain carbs'. Wholemeal wraps and pocket bread digest quickly so they need to be accompanied with a heavier protein filling and some salad.
• A water bottle. Preservative-free vegetable juice is also fine.
• Utensils if necessary.
• A cold pack (icepack/freezer pack). All protein foods must be accompanied by a cold pack, especially on warmer days. There is an increased risk of food poisoning if meats, eggs and dairy products are not kept cool.
• Variety! Always include a piece of fresh fruit, vegetables sticks, protein and quality carbohydrates in their lunch box. However, make sure you vary what you pack each day so your child doesn't get bored or become a fussy eater. If they do, you may end up being hassled for junk food.

Foods that promote prolonged concentration include:

Grainy bread, sourdough bread, grainy crackers with cheese, vegetables, egg, beans/legumes, yoghurt, quality meat (avoid mince and sausages as they have preservatives which may hamper concentration), fish, basmati rice, pasta, sushi.