Fuel for school: how to plan a healthy lunchbox

culled from:tescohealthandwellbeing.com

We all know that kids are real bundles of energy, but when that zip begins to zap at school our little dynamos can turn into little divas. Fear not, though: our healthy lunchbox planner will let you ensure that your small ones get all the nutrition and energy they need to stay fit and focused in the classroom.

Lunchbox breakdown

1. Fruit and veg

Fruit and vegetables should be a staple of every child’s school lunchbox. By enjoying a diet rich in fruit and vegetables your kids will get all the nutrients, vitamins and fibre they need to boost their overall health and development.
Getting creative Kids don't always like eating what’s good for them! But to get your kids interested in eating fruit and veg, try to involve them when purchasing and preparing fresh produce by letting them have their say on what you buy. In the lunchbox, give them handful-sized servings. Blueberries, grapes, strawberries, sliced banana, apple and kiwi are all great-tasting fruits they can enjoy at their leisure.
Try… Tapas takeover: Most kids are even less taken with vegetables than they are with fruits. By presenting veg as tapas you give them the chance to pick and choose. Pack lunchboxes with small portions of carrot spears, sliced cucumber, red pepper and tomato pieces with pitta bread (cut into pizza slice triangles) and hummus dip (also a good source of protein) for a healthy tappas-style lunch. Yum!

2. Carbohydrates

Carbohydrates are the primary source of energy for kids and adults alike. About 50-60% of a child’s energy needs should come from carbs. Complex carbs such as whole grain cereals, breads, and brown rice are a healthy choice for kids as they allow blood sugar to rise more steadily for a slow energy release and leave kids feeling fuller for longer.
Getting creative Invest in a sandwich cutter – they’re inexpensive and a great way of enhancing your lunchbox presentation. Even regular old ham and cheese sambos seem more interesting and appetising when they appear in strange and wonderful shapes!
Try… Wonderful waffles, excellent eggs: Lunches needn’t be sandwiches every day – even with a sandwich cutter! Two whole grain waffles served with one boiled egg cut into slices will provide enough complex carbs and protein to keep your child’s attention span sky-high all day.

3. Protein

Kids grow up pretty quickly (whether we like it or not), which makes protein a vital part of every child’s diet as it helps build and repair muscles. In addition, it’s also a great source of energy and sure-fire way of keeping hunger at bay.
Getting creative Skewers offer a top twist to the staple sandwich. You can put together a tasty, protein-rich skewer by assembling slices of whole grain bread, cheese, lettuce, tomato and chicken – the perfect antidote for little rumbling tummies!
Try… Turkey sushi rolls: Spread some cream cheese or hummus on a flour tortilla, add turkey slices with some grated cheese, a cup of baby spinach or some lettuce (or 1/4 of a cup of quinoa for extra protein) and some sliced red peppers. Roll the tortilla into a tight roll, cut in half, then half it again and hey presto – you’ve got turkey sushi rolls!

4. Dairy

Dairy is the primary source of calcium, which is a hugely important nutrient for kids as it aids in the development of healthy teeth and bones.
Getting creative Let your kids put together their own delicious dairy snack by packing some crackers with cheese slices or cheese dip into their lunchboxes.
Try… Banana & strawberry smoothie:A delicious and nutritious snack that takes 5 minutes to prepare? Yes please! Take 5 or 6 fresh strawberries, 1 medium banana, a cup of yoghurt and some ice cubes, place in a processor and blend until smooth. Good for 2 child-sized portions.

5. Treats

Treats are treats – they don’t necessarily add nutritional value, but they do add enjoyment to eating! With that said, treats needn’t be unhealthy: nuts, fruit, flavoured milk, cereal bars and yoghurt-covered rice cakes are all preferable to foods high in sugar and salt such as chocolate bars and crisps.
Getting creative Make healthy treats more appealing by giving them character. First, cut a banana into small chunks (about 2 inches long). Next, give each piece eyes and a mouth using chocolate chips. You can complete the look by using pretzel sticks for arms and legs. Simple!
Try… Apple and peanut butter sambos: This one is easy to prepare – just cut an apple into slices and spread with peanut butter! For extra texture and taste add a handful of granola, chocolate chips, raisins or chopped strawberries.

Don’t forget a drink!

Your kids need to stay hydrated throughout the day. Water is always the best option with milk in second place. To vary things up a bit, you could also try flavoured milk or fruit juice – no more than once a week though, as these drinks can be high in sugar.