Packing a nutritious lunch box can prove to be a challenge, especially given our busy lifestyles and limited time for food preparation. It may seem easier to grab packaged, processed snacks but this can prove to be detrimental to children’s health, due to a lack of nutrients and also exposure to a multitude of preservatives and additives. Here are some guidelines to improve your child’s nutrition.
What Not to Pack in a Lunch Box and Why.
Potato crisps – no nutritional value; contain trans-fats which are detrimental to immune and cognitive / brain function.
Dried fruits, including sultanas – unless sulphite free. Sulphites are used as preservatives but have a strong link with asthma, skin rashes, headaches and behaviour disturbances. Relevant additive numbers: 220,221,222,223,224,225 & 228
Packaged snacks with added sugar. If there is sugar, aim for less than 5 grams per serve – sugar can play havoc with the immune system, teeth and behaviour as well as contributing to obesity.
Packaged food containing corn syrup – corn syrup contributes to obesity and fatigue / tiredness. It can also disturb the lining of the gastro-intestinal tract leading to food intolerances, asthma and a variety of tummy troubles.
What are the Alternatives?
- Mighty meat balls, kale chips, raw veggie sticks. Paleo Anzac biscuits.
- Sweet lemony drumsticks with Cauliflower pops. Banana muffin.
- Burritos in lettuce leaf wraps. Pumpkin / banana pikelets.
- Buckwheat pancakes with avocado, hummus and baked broccoli chips. Chirpy chia pudding
- Quinoa nori rolls with avocado and chicken. Kiddies choccie balls.
Crispy Kale Chips – Kale, coconut oil and salt. Rub kale with oil and bake in oven at 180 degrees for around 10 minutes or until crisp. Add salt and serve.
You can find the recipes for these suggestions in our Recipe Section.