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Healthy Lunchbox Ideas

lunchbox

This week I introduce Sarah Lutton, a Naturopath who will be working with me in delivering a holistic approach to health and nutrition for your family from a Nutritionists & Naturopaths point of view.  As many of you would of had a well-earned summer break, it’s now back into school!  We thought an appropriate topic would be to let you know of some healthy and easy lunchbox ideas for the kids.

  • Always pack 1 piece of fresh fruit –  fibre for a healthy digestive system
  • Natural yoghurt – calcium for healthy bones (add berries or other fruits if desired)
  • Celery & carrot sticks with hummus – vitamin A for eye development & protein for growing bodies
  • Wholegrain crackers with cheese pieces – whole grains will provide B vitamins & fibre/ cheese for added calcium
  • Half cob of corn 

 

Sandwich Ideas:

  • Use avocado or hummus as a spread instead of margarine or butter. Hummus is a serve of protein and avocados contain good fats essential for maintaining a healthy weight.
  • When using avocado, mash or dribble with lemon or lime juice to prevent the avocado from discolouring.
  • Offer a variety of whole grain breads, rolls, pita bread and flat bread. These will give the kids more energy and keep them fuller for longer.
  • Ensure you include lean meat, eggs, tuna, chicken or chickpeas with each sandwich. Kids need a serve of protein at lunch to give them that extra boost of energy and to keep them going till the end of the day.
  • Instead of using a regular lettuce use dark leafy greens such as rocket or baby spinach. Both are full of B vitamins which are necessary  for energy production and rocket, being quite bitter will help with digestion and increasing the rate of metabolism.
  • Add leftover (or cook extra) roast pumpkin or sweet potato to sandwiches, wraps and roll fillings.  Naturally sweet and loaded with beneficial antioxidants, roast vegetables team well with a range of fillings.

Kim Holmes

Kim

Kim Holmes is Platinum Pre School's preffered Nutritionist, she writes specifically tailored articles for the Platinum Newsletter and advises our staff on questions related to childhood nutrition. 

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