As the kids gear up to head back to school, it’s important to make sure their lunch boxes are ready too.
Good nutrition is not only essential for your child’s growth and development but is also important in keeping them fuelled for the long school day.
While parents have been making sure all the new books, stationary and uniforms are ready to go, their lunch shouldn’t be overlooked either.
Making sure your child’s lunch box is full of good stuff to keep them going all day is vital, and dietician Paula Mee has made a lunchbox checklist to make sure your child’s lunch is well rounded.
It includes:
- One portion of starchy carbohydrate (e.g. wholegrain bread, pittas or wraps, brown rice/pasta) 1 portion of protein food (e.g. chicken, fish, egg, pulses)
- One portion of dairy [e.g. yogurt (125g), cheese (25g) or milk (200mls)]
- One (or more) portion of vegetables (e.g. carrot sticks, peppers, sweetcorn, lettuce, onion)
- One (or more) portion of fruit (e.g. apple, orange, banana, pear, kiwi)
- A drink of water and/or milk
Paula Mee said: “It’s worth investing in a lunchbox that has multiple layers or compartments.
“They are widely available, tend to be very durable and really encourage you to prepare a varied lunch that is both delicious and appealing to the eye - you could include a sandwich in the bottom layer and fill the top layer with a selection of delicious eats such as cheese cubes, grapes, mandarin pieces, raspberries, strawberries, cherry tomatoes, cucumber slices, sugar snap peas, pepper slices, carrot batons or yogurt/smoothie tube”.
The Department of Health’s Healthy Eating Guidelines recommend three servings from the ‘milk, yogurt and cheese’ food group each day as part of a healthy, balanced diet.
Between the ages of 9-18 years, five servings per day are recommended due to the increased calcium requirements.
Examples of one serving include a 200ml glass of milk, 125g pot of yogurt and 25g of cheddar cheese.
Caroline Gunn, Nutritionist with the National Dairy Council, said: “Milk is one of the best dietary sources of calcium, a nutrient that is well recognised for its important role in normal bone growth and development. Childhood and the adolescent years are particularly important for forming healthy bones.
“In addition, people often forget that there is more to milk and dairy than calcium, with one glass of milk also providing us with protein, potassium, phosphorus, iodine, vitamin B2 and vitamin B12 – each playing a variety of important roles for our health.
“For example, iodine contributes to normal cognitive function; vitamin B2 assists with the reduction of tiredness and fatigue; while vitamin B12 plays a role in immune function."
