We all know how difficult it can be to come up with different, healthy and fun lunch box ideas – and that is why we end up packing up the same lunches over and over again! Packed lunches, just like any other meal, should have a balance of ingredients to fit in with healthy eating guidelines.
To help avoid packed lunch boredom, Nutritional Concepts has some simple ideas to make sure your child’s packed lunch packs a few surprises as well as a healthy, nourishing meal in the middle of the day:
- Offer a variety of foods throughout the week. Just like adults, kids can get bored with having sandwiches everyday for lunch. Why not try using the same fillings, but add excitement by changing the bread e.g. pitta bread, bagels or tortilla wraps.
- Make sure food looks good as well as tasting good by adding different colours and textures. Forget about your typical lettuce and tomato salad. Instead try a pasta salad or potato salad. Cook and drain the pasta or potatoes and mix with a little mayonnaise or olive oil, then add some cut up vegetables such as tomatoes, cucumbers and carrots. If you like you can also include some sliced turkey, chicken or ham. If you decide to pack a traditional sandwich, try cutting the bread with fun shapes using a cookie cutter.
- Sometimes kids, especially younger ones, don’t like to eat a whole sandwich or bowl of food. Instead you can try preparing cut up cubes of cheese, grapes, baby tomatoes, carrot sticks and mini crackers. Finger foods are really very appealing for all ages!
- Always include a drink in the lunch box to make sure they don’t become dehydrated during the afternoon. Water, fruit juice and milk are all healthy choices.
- Make sweet stuff, such as chocolate, biscuits and cakes an occasional treat rather than everyday items.
Overall, as well as something to drink, a healthy packed lunch should contain:
- One portion of vegetables or salad and one portion of fruit (fresh, canned or dried can all count).
- One portion of a milk or dairy item such as milk, cheese, yoghurt or a yoghurt drink.
- One portion of meat, chicken, fish, eggs, peanut butter, beans or other protein source.
- One portion of a starchy food, such as bread, pasta, rice, noodles or potatoes.
Tags: carbohydrate, carlow, fruit, fun, healthy eating, kids, kilkenny, lunch box, nutritional concepts, portion, salad, sandwich
