A healthy school lunch is packed with goodness

A hearty breakfast is a great way to kick start the day but it isn’t enough to get your child through hours of classwork and playground action. Nutritious foods enhances your child’s energy levels and learning capabilities, so pack that lunchbox with stacks of yummy healthy snacks for lunch and mid-morning and afternoon pit-stops.

A well –equipped school lunch box has a mix of foods with different values:

Energy
Carbohydrate and fat-rich foods supply energy in the diet and are important early in the day to prevent hunger and hypoglycaemia (low blood sugar levels). Hungry children have a decreased attention span and cognitive function.

Protein
Going short on protein can lower school performance and decrease physical and mental development.

Fat
Essential fatty acids play a huge role in proper brain development and the enhancement of learning.

Water
Top up that water bottle and sip frequently because dehydration causes listlessness and poor concentration

Iron
An iron shortage can cause anaemia. Anaemic children exhibit poor cognitive (thinking) function, aren’t alert nor interested much in learning.

Vitamin A
The immune system needs Vitamin A. Vitamin A deficient children are at an increased risk for infections, leading to an increased number of school days missed.

Vitamin B complex
The B complex vitamins help the body to use energy effectively, for optimum cognitive function. They also help to reduce stress during tests and exams.

Vitamin C
Vitamin C helps protect children from colds and other respiratory illnesses.

Healthy foods for a school lunch box
Try to include foods from each of these groups. Go for a variety of colours and textures so it looks tempting and interesting. Wrap food in plastic or tin foil to prevent spoilage and sogginess.  

Energy foods

• Bread
• Bagel
• Potato salad
• Pasta salad
• Bran muffin
• Cold pizza
• Cheese and crackers
• Instant cereal
• Popcorn
• Muesli bars
• Croutons
• Crunchies
• Banana loaf
• Avocado pear
• Peanut butter

Protein foods
• Peanut butter
• Boiled egg
• Chicken leg
• Mixed nuts
• 3 bean salad
• Roast beef
• Bean sprouts
• Yoghurt
• Milk
• Cheese slices/sticks

Fat (limit in overweight children)
• Use butter as a buffer between bread and fillings
• Avocado pear
• Olives

Fluid
• Fruit juice (dilute fruit juices with water in overweight children)
• Flavoured milk
• Water bottle
• Tea flask (in winter)

Iron-rich foods

• Beans and sprouts
• Chicken, fish and meat
• Eggs

Vitamin A-rich foods

• Carrot sticks
• Peach
• Mango

Vitamin B-rich foods

• B vitamins are found in a wide variety of meats, grains and vegetables.
• Vegemite

Vitamin C-rich foods

• Berries
• Citrus fruit
• Apples

Some snack ideas for school and home
• Team sliced raw vegies with cheese, cottage cheese or yoghurt dips, or peanut butter. Try celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms, and zucchini.
• Offer pumpkin, banana, or cranberry bread and bran, corn, apple, banana, or blueberry muffins for variety
• Make shakes with milk or yoghurt and fruit. Other dairy snacks include yoghurt with fresh, frozen, or canned fruit, applesauce, and/or muesli or dried fruit; and cheese cubes, slices, or sticks.