Packing for success

In between checking that the cricket kit is packed, homework is complete and teeth are brushed before whisking the kids off for another busy school day, parents also have to constantly prepare school lunches.

Planning and packing school lunches is often an afterthought but it’s important to remember the role food plays in the development of healthy brains, immune systems and eating habits, which all leave their mark long into adulthood. How do we make sure we’re providing a nutritious lunch that also leaves kids’ taste buds satisfied?

Pack with a plan Each lunch box should contain at least 1 choice from the following groups: a grain (think bread, pasta, pitas, potatoes and wraps), a protein (a boiled egg, chicken, lean mince or beans), dairy (milk, cheese or yoghurt) and a fruit and vegetables. When possible pick a wholegrain food like brown or wholegrain bread, wholegrain biscuits (like Provitas) or wraps as the fibre in these foods helps keep tummies fuller for longer. Combine these foods by including one main lunch item, a nutritious snack and a piece of fresh or dried fruit.

Pack the main event. The main meal could look like a pasta salad with tuna and mixed vegetables, a classic sandwich with cold chicken and cucumber or even a boiled potato with a side of chicken. Fish, eggs or cottage cheese with some vegetables added are also great ideas for sandwich fillings. Swapping wraps or pitas for sandwiches adds some variety and they can be filled with some of last night’s leftovers, mince or even beans.

Pack a fruit. This can be any seasonal fruit or even dried fruit. To determine the serving of dried fruit think of how many pieces would make a whole fruit. So for example, pack 2 peach halves as they make up a whole peach.

Be wary of including fruit juice more than once or twice a week. Fruit juice, even when there is no sugar added, contains all the sugar and little of the fibre of fruits. Whole fruits are always a better choice.

Pack a snack. Every lunch should be accompanied by a healthy snack. If your child is going to be staying after school for an extramural activity or aftercare then pack two or three snacks per day. Try to stay away from the convenience or tuck shop foods by including pieces of cheese, low-fat unsweetened yoghurt, peanuts and raisins, cheese and whole wheat crackers, a boiled egg or even a chicken drumstick. Veggie sticks (cut carrots, cucumber, baby tomatoes etc.) are a great snack to include and can be eaten with hummus or cottage cheese to add some extra protein to a meal.

Snack bars are a better choice than chocolates and chips but can still be high in fat and sugar. If you buy them choose the bars with nuts and yoghurt instead of chocolate. Buy popcorn instead of chips or caramelised popcorn.

Pack less sugar. Nutritious snacks are always the better choice but every once and a while we want to treat our kids to something sweet. When packing chocolates and sweets try including smaller size treats such as the two-finger Kit Kat or the smaller lunch bar. This significantly reduces the amount of sugar consumed.

Pack in a drink. It’s important to teach kids the importance of drinking water from a young age. This means packing a bottle of water every day. Milk is an excellent source of calcium for growing teeth and bones but flavoured milks have added sugar so be wary of including them daily. Rather chose the smaller volume drinks (200ml instead of 350ml) to reduce the amount of sugar. Milo and Super M have slightly lower sugar contents than other flavoured milk.

Pack them separately. Packing fruit, sandwiches and snacks separately in bags or foil helps to prevent the flavours and smells from mixing and can help to make lunch more appetizing.

Pack as a team. Include your kids in the decision making process about what their lunch is going to look like. Not only does this increase the chances you’re including food that they actually eat; you’re also teaching them healthy eating habits that are going to last long past second break