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With so much being said about the junk food children eat and with more parents packing lunch boxes for their kids it's not always easy to ensure that the foods inside the box are the right kind. Here are a few ideas for ensuring that your kid's lunch box contains the sort of foods that are enjoyable but healthy at the same time.
Sugar in drinks are definitely a no-no. Dentists have always been concerned about children's teeth but more so in recent years due to the wide variety of fizzy drinks available on supermarket shelves. Where possible encourage your kids to drink good old fashioned water, either bottled or tapped. Check out the stores as manufacturers are now producing healthier alternatives to the high-sugar pops. Read the label before buying. Diet drinks are better in that they haven't as high a sugar level. Make your own by adding water to natural fruit juices; it's a healthier option.
Another no-go area is the packet of crisps. High in fat, kids can eat up to several packets a day. Try buying fewer bags or better still steer the kids in the direction of the low-fat variety. They taste just as good. Another option is to put bread sticks in the lunch box instead. Being full of starch they keep children full of energy. Adding a tub of fromage frais to the box means the kids can dip the sticks. Makes them nicer to eat and there's lots of calcium in the yoghurt.
Bread is another great way to provide the type of starchy food that kids love. Bread, pitta bread, rice and potatoes should make up for half the days food intake. Sandwich fillings need to be thought out in advance. Using ingredients like egg, cheese, tuna and low-fat meats with salad can make lunch more interesting. Why not try different dressings, such as cranberry jelly, natural yoghurt and mint or mustard. Don't just stick to slices of bread, alternate with rolls or small finger rolls. Variety makes for an interesting experience.
Fruit and vegetables are also great fillers. Nowadays you can get smaller sized packets of carrots, tomatoes and fruit, such as apples and oranges. Better the kids munch on these than on sweets.
When it comes to dessert, cut out the chocolate bars and high-fat pastry products and cakes, such as sausage rolls, pork pies or jam do-nuts. Mini jaffa cakes are a great alternative to a chocolate bar as the chocolate layer is very thin and the sponge is almost fat-free. Always check the label before buying. Even foods you don't expect can be full of sugar or fat.
Helpful Hints - Here are a few ideas to help you make the lunch-box healthier and more interesting.
- Taking time over preparing the lunch-box will mean its full of nice tasting, healthy stuff. Try to prepare it the night before and put some thought into the contents.
- Get the children involved in the preparation and decision of what's to go in the box. After all they're the ones who are going to eat it.
- Always check the contents once its ready. Make sure that there is enough starchy foods inside. Bread, fruit and vegetables, low-fat cakes and biscuits should make up the bulk of the foods.
- With calcium being important for young growing bones always try to include a milk-based product, such as low-fat yoghurt, cheese or fromage frais. And don't forget the spoon.
- Always check the box when it comes home at the end of the day. If the children are not eating all the contents there has to be a reason why. Whilst you may have packed too much in the box, it could be they are filling up on sweets or snack foods from the corner shop.
- If they are old enough try to get the children involved in choosing what they would like to eat, keeping within the parameters of a healthy diet. Try talking to them about why they should be eating healthily
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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