According to a new study, almost all of English primary schools’ packed lunches do not meet canteen nutritional standards.
Many lunchboxes were found to have too many sweet and savoury snacks, with only one in five containing any vegetables or salad.
But there are so many ways in which you can pack a delicious, healthy lunchbox for your kids. We spoke to Lana Almulla, a naturopathic nutritionist and health food blogger at atablefor1.com who put together five healthy lunchbox ideas for your little one to eat at school.
“For good steady energy, focus and clarity throughout the day it is important for you and your kids to eat whole, unrefined, unprocessed foods,” Lana explains.
“Swap cereals for whole grains like oats, granola, and aim for a well-balanced naturopathic plate.”
For every main meal you should include:
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Half a plate of veg (all kinds)
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A quarter portion of protein (fish, meat, beans, lentils, mushrooms, spinach, game)
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A quarter portion of complex carbohydrates - these are good carbs that will give you and your kids the energy you need. Think starchy foods such as root vegetables (parsnip, sweet potatoes and carrots) and whole grains (such as brown rice & quinoa)
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Variety is key here, the more colour the wider the range of nutrients. Eat the rainbow!
Lana also explained that snacks can actually be good for you, despite what most people think: “Snacks are helpful for maintaining steady blood sugar levels which helps to keep energy, hormones, hunger and focus steady, too.”
Meal 1:
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Main: Brown rice pasta (whole & naturally gluten free; tastes just like normal pasta, if not better!), topped with homemade bolognese or Mr Organic's bolognese and a side of steamed broccoli
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Drink: Water
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Snack: Carrot sticks and organic hummus
Meal 2:
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Main: Roast sweet potato with bean and mushroom chilli, served with a side of guacamole or avocado
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Drink: Rebel's Kitchen chocolate or banana milk
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Snack: Apple slices and almond butter
Meal 3:
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Main: Brown rice pasta topped with some pesto and roast artichoke
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Drink: Coconut water
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Snack: Olives
Meal 4:
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Main: Roast chicken with garlic and chive cauliflower mash
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Drink: Water infused with fruit
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Snack: Berries and a few nuts
Meal 5:
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Main: Sweet potato, green beans & quinoa salad with a lemon-y mustard dressing
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Drink: Rebel's Kitchen chocolate or banana milk
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Snack: Banana
Top Tips:
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When opting for fruit and veg, try to go for organic as much as possible, as this lessens the chemical and toxic load in our bodies.
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When going for fish always opt for wild.
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When going for meat and poultry, go for wild or grass fed and organic. This ensures less hormones, less antibiotics and more nutrients!
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Water is the best drink. A good coconut water can be great but watch out for any that add sugar!
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For a little tasty treat and an alternative to water or unhealthy juices and fizzy drinks, try Rebel Kitchen's banana or chocolate milks made from coconut milk. It's made with real banana / cacao and is only sweetened with dates (it's delicious for adults too)! Adding fruit or herbs to water also helps if your kids find water too boring.
Will you be giving your children healthy packed lunch this year?
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