Nutritious lunch boxes are always a challenge and even more so this year with us having to think about the added complexity of COVID safety protocols, masks, social distancing, and sanitising! However, nutritious snacks are key for our children to enable them to keep their immune systems strong and concentration levels optimal as they navigate school in these uncertain times.
A few simple ideas to ensure our children are getting all the necessary nutrients they need daily…
Always include protein, healthy carbohydrates, vegetables, and fruit in lunch boxes, which could include the following:
- A good sourdough or gluten free sandwich or wrap with tuna, chicken, or egg. Add a little mayonnaise, lettuce, cucumber and avocado
- Carrot and cucumber with hummus
- Plain popcorn
- Biltong or sliced chicken, sugar snap peas and cut bell peppers.
- Blueberries or a small apple
- Tree nuts (where these are allowed)
- Rice cakes with nut butter (where allowed), anchovy paste or avocado.
- Coconut yoghurt with blueberries and mixed seeds
- Plenty of water to drink.
It is important to avoid the following as they are highly acidic and inflammatory and will cause blood sugar to fluctuate, which will affect concentration, behaviour and energy levels of our children:
- Fizzy soft drinks, concentrated fruit juices, flavoured milk drinks
- White refined flour which includes white pasta, white bread, biscuits, crackers, pizza
- Sugar in all forms which includes excessive dried fruit, sweets, chocolates, sweet snack bars.
It is key to include a variety in the lunchboxes and encourage children to eat and drink at both school breaks. Wishing all our children a happy and healthy school year!
BY: Ilse Brown, Nutritionist
To make an appointment with Ilse 083 440 6661 | firstname.lastname@example.org
Ilse is at Thrive Ballito on Wednesdays