A healthy eating plan is just as important for your kids as it is for you. One of the best ways to lose weight is to make things easy for yourself and make the switch to healthy meals for the whole family.
A healthy lunch box keeps active kids alert and focused, it gives them the nutrition they need every day. There needs to be a variety of foods that they are willing to eat and is easy for you to prepare. Here are some suggestions for foods and snacks to send them to school with.
1) Sourdough bread with shredded chicken:
There are many health benefits to sourdough, but the best part is it contains good bacteria that is essential for good gut health, it’s more digestible than standard white bread and more nutritious too. Containing vitamins and minerals that standard white breads don’t have! Chicken is for protein and high quality protein provides the building blocks for optimal cognitive function so your child will be motivated and energized all afternoon.
2) Cucumber & carrot stick with hummus dip:
Crunchy carrots and cucumber are both notably rich in anti-oxidants, vitamins and dietary fibre. High in vitamin C, not only will they help children concentrate and keep their immune system boosted, they will also keep them full. Hummus provides a number of essential vitamins and minerals you need for good health, but it’s an especially good source of iron. Something that if kids are not big meat eaters, they may not be getting enough of.
3) Strawberries & blueberries:
Blueberries and strawberries are not only delicious to eat, they are also filled with nutrients that help control hunger, and are great for our heart health. Blueberries are packed with antioxidants, called anthocyanins, that help keep the memory sharp. Both berries are great sources of fibre, a nutrient important for a healthy digestive system. Try freezing them so they are still chilled by the time lunch comes around.
4) Wrap breads – topped with mixed salad & Turkey:
Wraps or flat bread are a fun way for your children to eat a sandwich. Packed with fibre it will help keep them fuller for longer, which in turn helps concentration in the class room. Top it with mixed salad for vitamins, minerals and antioxidants. Add Turkey for a healthy amount of protein and that’s a wrap!
5) A boiled egg:
A hard boiled egg to me, is the perfect food. It contains good fats for healthy brains. It’s a complete protein to help growth and development. It contains high amounts of vitamin A for eye health and vitamin D for strong bones and teeth. All in all the perfect lunch box snack.
6) Cherry tomatoes:
Cherry tomatoes are one of the richest sources of vitamin C. You need vitamin C to keep your immune system in tip-top shape. A perfect lunch box snack to keep your kids healthy through out the school year. Cherry tomatoes are also loaded with insoluble fibre, the type of fibre that sweeps out your gut and helps you have regular bowel movements.
7) Rice cream snack packs:
Rice cream is high in iron giving small kids the energy and focus they need. It has a variety of B vitamins for energy and concentration. It also contains a good amount of protein for growth and development.
8) Mini yoghurts:
Yoghurt is a rich source of calcium. Calcium is probably best known for the essential role it plays in building and maintaining strong healthy bones. Our childhood and adolescent years are when our bones are growing, developing and strengthening the most. Consuming yoghurt is going to help get the right amount of calcium.
9) Chicken drumsticks:
Kids need plenty of protein on a daily basis to grow and develop properly. Protein not only helps kids to grow, it also helps to repair body tissue. So when your child has a fall and gets grazed knee, they will heal quicker!
10) Wholegrain crackers & cheese:
Wholegrain crackers are a yummy alternative to fried potato chips. They are high in fibre which keep kids feeling fuller for longer. Top it off with calcium rich cheese, that will help their little bones to stay strong and healthy.
Sarah Michelle Weir
Adv Dip Nutritional Medicine
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