Healthy options for nutritious lunchboxes
When considering the limited amount of time some parents have in the mornings to prepare school lunches for their kids, they often unknowingly stuff their kids with calorie-rich and vitamin deficient foods.
POLOKWANE – Rushing to get the kids to school on time as well as not being late for work, and then during lunch rushing the kids to after school activities, leave parents making little effort for creative ideas regarding nutrient-rich food choices.
Preparation is key here according to superhealthykids as they explain parents can draw up a healthy menu during weekends when they have time, set up a shopping list and buy the ingredients beforehand so it is no hassle to pack lunchboxes in the morning.
Here are a few healthy lunchbox ideas for parents to create nutritious meals for their kids that not only have health benefits but will provide them with sustainable energy to tackle each day head on. According to superhealthykids, it is recommended parents think along the lines of the five food groups and be sure they are all included.
Dairy: Yoghurt, cheese sticks, drinking yoghurt.
Excellent source of calcium, important for strong and healthy bones. Not many food sources include as much calcium as dairy products.
Fruit: Whole or sliced fruit, fruit with a dip, dried fruit, fruit parcels.
Fruit provides vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants) essential for kids to stay healthy and boost their immune system.
Grains: Sandwiches with a healthy filling, granola bars, pasta salad, crackers and tortillas or wraps.
These include all cereals and parents should opt for whole grain or high fibre products. Refined grain products such as white bread, cakes and biscuits can be high in added sugar fat and sodium.
https://www.citizen.co.za/review-online/211952/exam-time-lunch-box-ideas-dietician/
Protein: Hard boiled eggs, chicken strips, peanut butter, cold meat and cheese wraps, meat kebabs.
This includes all lean meats, poultry, fish eggs, tofu, nuts and seeds. Protein is used by the body to make specialised chemicals such as haemoglobin and adrenalin. Muscles and organs are made up of protein and it builds, maintains and repairs the tissue in our body.
https://www.citizen.co.za/review-online/189529/lunch-box-egg-muffins/
Vegetables: Legumes and beans, sliced vegetables with a hummus dip, salads, baked beans.
Vegetables should make up the largest part of your daily food intake and should be encouraged at every meal which includes snack time. They provide vitamins, minerals, dietary fibre and phytonutrients naturally present in plants to help the immune system and keep all organs healthy.
https://www.citizen.co.za/review-online/142097/portion-sizes-how-much-should-we-really-be-eating/
