Up to one-third of children’s daily calories will be consumed while they are at school. And this means school lunches play a big role in meeting children’s daily nutrient intake, affect their energy levels and concentration to learn as well as influence their eating habits and growth patterns.
Hence the importance of packing healthy meals for kids at school. Busy mums can strike a balance between nutrition and foods that appeal to children by filling up their lunchboxes with five main items.
Sandwiches are popular because they are easy to prepare and easy to eat. Opt for wholegrain or wholemeal flat breads which are healthier and less likely to get soggy. Lining the bread with a piece of lettuce can help prevent sogginess too. Fill up the bread with lean protein such as low-fat cheese, light ham, chicken or egg. Include at least one type of vegetable too. Cucumber, celery, carrot and lettuce are excellent choices.
Fruits and Vegetables
Try to pack some fresh fruits in the lunchbox as well. Bananas, apples, strawberries, oranges and grapes are popular with children. Some children are partial to carrot, cucumber or celery sticks too. Frozen natural fruit juices as well as fruit and vegetable salads are also appealing to many children.
Milk and other Dairy Foods
Plain or flavored milk in cartons, frozen yoghurt and cheese sticks should be part of a healthy lunchbox as well. These provide the much-needed calcium and protein for children. Ideally, pack dairy products in an insulated lunchbox. No insulated lunchbox? Freeze the milk and put in the lunchbox. It will slowly defrost and be cold by lunchtime. It will also help keep fruit, cheese and sandwiches nice and cool.
Healthy Kids’ Snacks
Small and light snacks are crucial too, particularly during recess. Pack high-fiber and low GI choices such as low-fat wholemeal fruit muffins, mini rice cakes, plain popcorn, dried fruit as well as nuts and seeds. Cut down on sugary, fatty and salty snacks like chocolate, chips and sweet cookies.
Water and Drinks
Water is the best drink for children. During summer or on hot days, pop a frozen water bottle in the lunchbox to help keep the contents cool. Commercially available fruit juices, soft or carbonated drinks and cordials have very high sugar contents. Consumption of sugary beverages can lead to poor nutrition and poor growth and therefore should only be drunk as occasional treats.
Have a variety of foods comprising a sandwich or a wrap, some fruits, dairy foods, healthy snacks and water in the lunchbox to make lunch more appetizing for young school-going children. If the child is a fussy eater, getting him involved in the choice of what to take to school may help.
To read more children’s health articles, check out also Preventing Childhood Obesity and How to Boost Fruit and Vegetable Intake in Kids.
References:
The Victorian Education Department – Healthy Canteen Kit
McVeagh, Dr. Patricia & Reed, Eve . Kids Food Health. Sydney: Finch Publishing, 2001.
Wei Yin Wong - I started my working life as a reporter at an English daily called The Sun in Malaysia 16 years ago, writing health-related articles. ...
