Making your child’s school lunch can get pretty repetitive, especially if you are packing the same things each night. However, while it is important to give kids foods that they will eat so they don’t go hungry, it is more vital that you give them foods that will help them get through the day.
Whole grains
Whole grain bread, pittas, crackers or wraps will give your kids much-needed fibre and B vitamins, essential to keep them regular and help them concentrate in school. If your child isn’t too keen on sandwiches, why not opt for wholemeal pasta or rice instead. Both can be eaten hot or cold and by adding a few veggies you can really make it a delicious, nutritious lunch.
Protein
Protein is important for healthy muscles and to make haemoglobin, but you don’t need to stick to chicken and dairy products for kids to get their fill. Plant based protein sources like nuts, beans and hummus work just as well and can add a bit of variety to your youngster's lunch.
Fruit and veg
It is important to get your five-a-day of fruit and veggies and, thankfully, these are the kinds of foods that kids love. Bite-sized apple slices are great for little kids but if they don’t like when it turns brown, why not whip up a smoothie and give it to them for their lunch. Berries in yoghurt or carrots and dips work just as well. For some fun, why not introduce your child to a new piece of fruit or vegetable in their lunchbox every day?
Calcium
Calcium is needed for strong bones and teeth, and while it is common to get it from yoghurts, it is not the only source. Cheese is a good source along with milk, almond butter and fortified orange juice.
When making your child’s lunch, try to ensure it looks appealing and is full of colour. Nobody likes to open their lunch only to realise it is all the same beige colour. And remember, a little bit of creativity goes a long way: use cookie cutters to cut shapes into sandwiches or leave fun instructions on how to eat the carrots.
