How to fill your child’s plate and lunch box with healthy food
Back to School: Local registered dietitian says it's important to maintain a balanced diet at home and at school.
Randfontein — Although it's easy to pack a child's lunch box, it can become quite a challenge to fill it with the healthy and nutritious goodness your children need to give their best.
According to Marijke Pienaar, a local registered dietitian, it is important to maintain a balanced diet at home and at school.
“Because we live in a fast, modern world with new technology, parents don't always have the time to cook healthy meals like in the old days, and that's where the problem lies. We don't eat like that anymore. We've lost touch with reality; we should go back to the basics, back to healthy food,” she explained.
To maintain the perfect diet she starts with breakfast, which is much needed for brainpower. This can vary from cereal to toast and eggs among other things, and should be paired with a fruit.
“What parents need to know is that sugar is good for their children. They need that boost to carry them through the morning. But parents should beware of over-refined sugar products,” Marijke said.
If children don't want to eat their fruit with their breakfast, they can eat it during first break. During second break, they can enjoy a nutritious snack, such as peanuts, dried fruit, nuts, Provitas with cheese, and more fruit, among other things. It is important to send water, juice concentrate or flavoured milk such as Super M with them to ensure they stay hydrated.
“As busy parents we do not always have the time to prepare healthy lunch boxes, which may result in filling the lunch box with unhealthy, over-processed fats and sugars such as Flings, Oreos and chocolate. However, there is an alternative option; healthy prepacked meals and snacks from stores like Woolworths, among others,” she said.
For lunch they can enjoy a Low GI or 'Best of both' sandwich with peanut butter, cheese, jam, chicken mayonnaise, or anything similar as a spread, with some nuts and fruit.
For dinner there is a handy nutritional equation that helps parents to provide the nutrition children need. Marijke explained the equation as follows: 1/4 meat, 1/4 starch and 1/2 vegetables.
“I would like to emphasise the need to moderate the intake of sugars and fats. There is nothing wrong with treating your child to a chocolate or a pie, but try to limit this to once a week,” she said.
She also added that, where possible, children should be rewarded with toys instead of unhealthy food.
