Six tips for packing a balanced lunch
We all know that good nutrition is important for children’s learning, concentration and mental performance. Follow our tips and recipe suggestions below to ensure you’re sneaking in some extra nutrition into your child’s diet, while giving them a lunch box filled with food they’ll love to eat.
Fruit
Fruit is an easy and healthy snack for kid’s lunches. Children are much more likely to eat fruit and vegetables when they have been cut into bite size pieces. Drizzle with a little bit of lemon juice and store in an airtight container to stop the fruit from turning brown.
Make up a big batch of frozen smoothie and freeze into individual portions, ready to pop into lunchboxes each morning. The smoothie will double as a cold pack to keep the rest of the lunchbox cool, and will be defrosted by lunchtime. Simply give a quick shake and it’s ready to drink. This Coconut banana spinach smoothie by Louise Fulton Keats which will convert any green smoothie sceptic.
Vegetables
Chopped up vegetables sticks with a side of dip is a great lunch box snack and often a good way to encourage children to eat raw vegetables.
For fussy eaters, camouflaging veggies in other dishes is a great way to get in an extra serve of vegetables. The Thermomix is great at chopping them nice and small, so even the most experienced veggie-spotter will never know. Click here for some hidden veggie recipes.
Protein
Including a good portion of protein will keep your child full, maintain concentration levels through the afternoon lessons and help to prevent the four o'clock rush to the fridge when they get home. Eggs, lean meat and dairy are all great sources of protein, or try this recipe Summer quinoa bites.
Wholegrains
A healthy serving of whole grains will fill up hungry tummies. Choose bread made with whole grains and seeds like these recipes
Homemade muesli bars are a fantastic addition to any lunch box. Dani Valent’s Crunchy muesli bars are made with oats, giving children the energy they need to stay focussed in class and run around during lunchtime.
Water
Dehydration can lead to a lack of concentration in class, so make water your child’s drink of choice. Flavour the water naturally with some slices of fruit or frozen fruit smoothie ice blocks.
Half freezing bottles of water and topping up with cold water is a great way to ensure your child has cool water available all day.
Healthier treats
Including a little snack or treat in your child’s lunch box gets them excited to eat and discourages children from swapping their lunch for another’s. Make your own homemade healthy snacks which are packed full of nutrients and fibre to indulge your kid’s sweet tooth while keeping their energy levels steady. Try this recipe for Chickpea choc chip biscuits.
Bliss balls are delicious, quick and easy to make and the perfect size for a lunch box treat. Here are three nut free recipes to try.