So What’s in a Lunch Box
Whilst at school you child will consume a third or more of their daily nutrition, at both the ‘short’ break or recess and ‘long break’ or lunch break. What is in the lunch box is critical to your child’s physical energy and development as well as their mental agility. The lunch box should contain Low GI, healthy food choices, that include breads/cereals, vegetables, fruit, protein and dairy and occasionally a treat.
Your child cannot perform, learn, think or play without adequate nutrition.
Breads and cereals
- Whole grain breads and crisp breads
- Whole grain wraps and pita breads
- Whole grain pasta
- Brown rice
These carbohydrates are essential for fuelling the energy of the child for learning and playing, in addition the dietary fibre present is essential for a healthy digestive system.
Vegetables
Carrot, celery or cucumber batons
Lettuce, cucumber and any other salad added to breads/rolls
Raw vegetables are a primary source of vitamins and minerals, they too provide dietary fibre and carbohydrates for energy
Fruit
Eliminate fruit bars, they are high in sugar, low in fibre and adhere to the teeth encouraging decay.
Fresh fruit and dried fruit is a superior source of vitamins and phytochemicals as well as dietary fibre, the pectin in apples essential for children hence the old adage ‘an apple a day’!’
Dairy foods
Choose low fat and fat free options, in the form of cheese and yogurt and drinking yogurt
Meat, Eggs, Legumes
Processed lunch meats and sausages should be avoided
- Lean beef/Ham
- Lean Chicken
- Tuna and Fish
- Boiled Eggs
- Lentils
- Baked Beans
- Chickpeas
Water
Is the healthiest, most cost effective way to keep your children adequately hydrated throughout the day and should be included in every lunch box.
Treats
Once a week:
- Soft drinks
- Sport drinks
- Cordials
- Lollies
- Chocolate
- Crisps and chips
- Muesli /Energy bars
LUNCH BOX IDEA’S FOR PHYSICALLY ACTIVE HIGH SCHOOL STUDENTS
| 2 Medium Whole-wheat Rolls (4 Cracker bead) |
| 3 Thin Slices Beef or Lean Ham |
| 3 Thin Slices hard Cheese |
| Lettuce, Cucumber, 1 Tablespoon, Lite Mayo |
| 1 Whole-wheat Pita Bread filled with |
| 1 Chicken Breast |
| 1 Tbsp Lite mayo |
| Lettuce, Cucumber, TomatoPlus |
| Bunch of Grapes or 1 Banana |
| 1 Chicken Kebab or Chicken Breast |
| Half Cucumber |
| 1 Green Pepper |
| 1 Tomato |
| 2 Cracker bread with Bovril/Marmite |
| 1 Tuna Burger (patties from night before) |
| With Whole-wheat Roll |
| One Jungle oats Bar (NO CHOCOLATE) Plain |
| 1 Apple and 1 Orange (or 2 of Each) |
| Dagwood Whole-wheat Sandwich |
| 3 Slices of Bread |
| Chicken Breast Cubed with Lite Mayo |
| 2 Slices of Thin Ham/Beef, Mustard |
| 2 Thin Slices of Cheese |
| Lettuce, Cucumber and Tomato |
| 4 Cracker bread with Cream Cheese and 25g Biltong |
| 1 Banana, Pear, Grapes |
| 1 Tub Low Fat Yogurt or Yogi Sip |
| 1 Small Pack of Dried Fruit or Trail Mix |
| 1 Whole-wheat Pita bread Filled with |
| Ground Beef |
| 1 Cup Pineapple |
| Handful of Grated Carrot |
| Sweet Chilli Sauce |