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Healthy Lunchbox Ideas
Keeping packed lunches varied and healthy can be a bit of a challenge, but don't panic as there are so many quick to make, kid friendly and healthy recipes to choose from, you will never be stuck for menu inspiration and ideas again!
Why not make yourself a food checklist, so you are certain that your child is getting their daily requirement of everything at lunchtime.
With this in hand you can monitor what your child does and doesn't like and add to it when a new healthy favourite comes along!
Preparing a homemade lunchbox gives you the power to control what goes in it, remember if you only buy healthy food and drink, it is up to your child to choose from the healthy options.
TIPS FOR PACKING YOUR LUNCHBOX
- Fill a thermos flask for homemade soups and hot drinks
- Add some freezer/cold packs to keep the contents chilled. This is important if there is meat, fish or dairy in the box.
- Pop in a few hand wipes to encourage your child to cleanse their hands before and after eating.
- Wash your lunchbox before every use or use biodegradable paper lunch bags.
Schools are in a state of slow transformation. Where fatty chicken nuggets, burgers and fries once were, you can now find healthy salads, vegetables and lean meat are now on the menu.
The real transformation is that kids are now being educated about what goes into processed foods like chicken nuggets and are able to tell the difference between what is real and what isn't!
This makes it a great deal easier for parents who are giving their kids the lunchbox option as the healthy routine should now be implemented at school.
DIETARY REQUIREMENTS FOR SCHOOL AGE CHILDREN
- CARBOHYDRATES: 200-250 grams
- PROTEIN: 20-28 grams
- FAT: 48-60 grams
- FIBRE: 10-12 grams
- SODIUM: 3-5 grams
- TOTAL DAILY CALORIES: 1600-2000 calories.
- CARBOHYDRATES: 300 grams
- PROTEIN: 28-42 grams
- FAT: 60-75 grams
- FIBRE: 14-17 grams
- SODIUM: 5-6 grams
- TOTAL DAILY CALORIES- 1800-2200 calories.
Sodium, which is a component of table salt is essential for life. It maintains water balance in the body and is required to send nerve signals and contract muscles, including the heart. However it is now widely recognised that both kids and adults are getting too much salt in their diets, which can lead to high blood pressure.
Convenience foods like pre-packaged lunches are full of salt and sugar, so always try and make your own lunches using fresh, healthy ingredients and be sure to read food labels so you are in the know about how much salt and other nutrients a product contains.
(Return to Kid Nutrition from the Lunchbox Ideas page)
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