5 Healthy lunch box ideas for strong, healthy children
Children are generally picky eaters and it comes down to the parents and caregivers to educate the child from a young age to eat healthily to ensure they get the needed nutrients and vitamins needed to grow healthy and strong.
POLOKWANE – Review spoke to Reholegile Mehlape, nutrition coach and NaaBusara Managing Director, to find out why it is important for children to eat healthy from a young age and also get some tips om how to prepare healthier lunch boxes for your children.
“Children are naturally picky eaters unfortunately and it is the parents or caregivers responsibility to ensure that they still get all the nutrients and vitamins they need for the growth and development because their bodies are still developing,” she explained.
She says that the easiest way to get children to eat healthy is by preparing food that looks fun and appetising to children. “By adding a variety of food on a plate it will entice a child to taste at least one, which is a step in the right diction when trying to achieve the ultimate goal which is to get a child to eat everything on their plate,” she adds.
She gave Review readers simple lunch box meals which children will love.
These include:
• Salmon patties and low GI brown seeded mayo sandwich make very healthy sandwiches according to the nutrition coach. “Fish is an excellent source of the omega-3 fatty acids DHA and EPA which are both essential for brain growth and function especially in children, which can assist in helping children to have sharper minds and do better at mental skills tests,” she added.
• Brown rice and millet fish taco wraps, “Millet contains essential amino acids like methionine and lecithin which also helps with brain development,” she said.
• Grilled traditional nuts, seeds, coconut and raw honey snack bar are healthier snacking options. “You can add oats and berries as they provide excellent energy or fuel for the brain that kids need and makes their bodies and brains function at full capacity. Berries like blue berries and strawberries help to improve memory capacity. The seeds from berries are also a good source of omega-3 fats,” she added.
• Dark chocolate peanut butter biscuits are a great treat and substitute for desserts. According to Reholegile, The dried traditional peanuts and peanut butter are a good source of vitamin E, which is a potent antioxidant that protects nervous membranes, plus thiamin to help the brain and nervous system use glucose for energy. “Yogurt, and milk. Dairy foods are packed with protein and B-vitamins essential for growth of brain tissue, neurotransmitters, and enzymes. Also the preferred source of energy for the brain,” she added.
• Bacon, parsley and egg omelette which are full of proteins and iron. “Iron is an essential mineral that helps kids stay energised and concentrate at school. Lean beef is one of the best absorbed sources of iron. Beef contains zinc, which helps with memory,” she concluded.
She also urges consumption of water and at least five fruits and five vegetables throughout the day. “Avoiding junk food such as takeaways and snacks which are fried is also advised.” she concluded.
