When it comes to school lunch-boxes, healthy is the key, but so is variety. Kids need so many different nutrients to help them grow, to concentrate, to give them energy, to make them happy, and as they near their teen years, to balance out all those hormones.
It’s super important to give them a variety of foods each day to make sure that they’re getting enough of the vitamins and minerals that they need. Sticking to items which are free from added sugar and preservatives is another great idea. Whilst they’re great as treats, they’re just displacing the opportunity to get goodness into them during their school hours. After all, when did you ever see a kid willingly reach for a carrot stick if there’s a bag of tiny teddies on offer?
Try to include some:
- Wholegrain carbs for long lasting energy,
- Meat, eggs or fish for protein and iron,
- Dairy for calcium and protein,
- Vegetables for fibre and vitamins,
- Fruit for energy, vitamins and fibre,
- Plenty of water to keep them hydrated, energised and focused.
Where possible I strongly suggest batch cooking, or using leftovers from the night before. In the colder months where you’re not as concerned about food being left in the hot sun, you can use a thermos for most of these meals to keep them warm until recess or lunchtime.
The following chart shows you the items that you should try and get into their lunchbox each day. Try and get one or more item from each section
If you’re in need of some inspiration, check out the table below :
Recipes Below for lunchboxes and kids meals in general:
Creamy Zucchini noodles with Avocado Pesto (remove nuts for lunchboxes)
Banana and Apple Muffins (no added sugar)