It’s “Back to school” time, end of the holiday season for kids and with this will unfold the big lunch box drama.
This issue is universal for all parents but it is the most for parents whose kids are stepping in the school for the first time, while it is common for parents to raid the supermarket and pick all that is available, before you attempt this halt... take a breath and read on.....
As a parent you need to realise that a simple but interesting and healthy lunch is what your child needs.
Commonly we see, lunch boxes for our kids stuffed with lollies, chips and sweet biscuits or similar options which are easily available, quick to pack and parents cover this under the pretext “but my child loves it”.
We overlook the point that this is their lunch and not a treat. We tend to ignore a growing kids need for a healthy food option, leading to issues of child obesity and other complications.
Nutritious and healthy school lunch options are important and essential, as they nourish a child’s development physically and mentally. It is essential that you spend some time and give this a thought.
You need to make sure you prepare lunch which is easy and interesting to eat, something that your child looks forward to, during their break. An easy way of getting them interested in their lunch box is to get them involved.
Experts suggest that by encouraging your child to take part in preparing their lunch creates a mind set for the child of what he or she will be having at school the next day. And by talking to them while preparing also re-enforces the fact that these foods have to be eaten regularly and are healthy too.
Sandwiches or Wraps suit best for a lunch box but can be boring for children at times, its best to provide variety, try different recipes that can be eaten easily without the need for warming up.
A healthy lunch box option comprises of a good combination from each food group and provides all nutrients - Sandwiches or wraps should contain some salad and protein in the form of meat, pulse or a dairy source, a fruit or fruit yoghurt, veggie sticks – try different colors to make it interesting – adding dips can make eating these veggies interesting. Ensure a bottle of water is always given.
Try options - pita bread, roti roll, wraps, bread roll, buns, tortilla or Lebanese bread add the much needed variety to hold your child’s attention.
Trialling some other options like upma , poha ,noodles, homemade muffins, scones, pancakes or even idli’s and dosa’s etc. can help if your child likes them cold.
It is important you don’t overfill the lunch box; right balance is the key. Also ensure that you follow the food safety guidelines when packing lunches at all times.
This article is a general guideline ONLY. Please see a health professional for individual conditions and needs.
Varsha Asrani is a New Zealand Registered Dietitian. For personal consultations she can be contacted on 0210524353. For any questions, suggestions or views please email her on info@varshaasrani.com.