02/02/2025
📚 What makes a healthy lunch box? 🍎
It's almost time to hear the school bell ring again and to ensure your children have the energy and nourishing goodness to support another year of learning and fun.
Here are 4 components to a healthy lunch box:
🍏 A source of PROTEIN - examples include shredded chicken, ham slices, boiled egg, tinned fish, whole almonds, yoghurt cup, tempeh sticks, or cheddar cheese cubes.
Why?
Protein helps to keep little bodies strong by supporting the function and growth of muscles, bones, and joints. It also assists healthy immune systems and brain activity.
🍏 A source of COMPLEX CARBOHYDRATE - such as wholegrain bread, seedy crackers, veggie sticks, hummus, and fresh fruit.
Why?
Complex carbohydrate foods help provide a stable form of energy, meaning your child will have a steadier flow of energy over the day. They also provide a source of fibre for a healthy gut and prevent constipation.
🍏 A source of HEALTHY FATS - such as avocado, nuts, sunflower seeds, pumpkin seeds, chia seed cup, whole olives, canned salmon, or sardines.
Why?
Adding a source of healthy fats such as those high in omega-3 will aid your child's concentration, attention span, and overall learning ability. Good fats assist with the function of a healthy brain.
🍏 HYDRATION - fresh, filtered water is the best option for proper hydration. Avoid sugary cordials or juices.
Why? Cordials and juices contain too much sugar, and because they are in liquid form, can cause erratic spikes and drops in energy levels, concentration, and mood.
*Please note that some schools have restrictions on certain allergenic foods like nuts, e.g., peanuts*
Need more help? Why not a school lunch box meal plan?
