ENOUGH OF THE HAM SANDWICHES, PLEASE – NEW TERM, NEW LUNCH BOX IDEAS
We’ve all been guilty of filling lunch boxes with the same things week in week out because it’s easier and the kids will at least have eaten something during the day.
But a little bit of planning will save you time and offer some healthy alternatives.
An all-island study (2005) looking at the nutritional balance of over 2,500 school children’s packed lunches found that 9 out of every 10 (92%) contained foods high in fat and sugar.
Variety is the key to a healthier lunch box.
Bright and colourful foods with different tastes and textures should be encouraged.
Fruit and vegetables do this naturally.
Bite-size pieces of fruit and sandwiches cut into manageable sizes helps – if it looks good, there’s a better chance that children will want to try it.
It’s blackberry season and smoothies offer a good way of including more fruit in the diet and can be made in advance. It helps if the children have picked the berries.
Blackberry and Grape
125g frozen blackberries
300mls purple grape juice
3 tablespoons low fat fromage frais
1 teaspoon honey
Safefood has published a really good lunchbox leaflet giving lots of ideas and a five day planner to help with alternative lunchbox options.
Include a wide variety of foods – starchy foods, protein, dairy, and fruit and vegetables
Try to offer different foods every day – no one wants to be eating a ham sandwich five days a week!
Vary the types of bread e.g. pitta bread, bagels, wholemeal rolls – keep a stock in the freezer
Cook extra rice/pasta in the evening – these can make interesting salads
Theme your lunchbox on a different country, e.g. Italian – try a pasta salad, Mexican fill flour tortillas
Home-made soup (in a Thermos flask) is great for cold days, while salads are light and refreshing for warmer weather. Both are packed with essential vitamins and minerals
Fluids are important for children – up to 6 cups of fluid should be encouraged daily. Milk and water are the best options. Straws and brightly coloured drinks bottles can make rehydrating more interesting!
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