Healthy lunchbox 101: the essentials

A healthy lunchbox is important for children to get all the nutrients they need to power them through the demands of the school day and afterschool activities.

A lunch box should ideally contain these five elements:

1. Carbohydrate - Always try to choose a high fibre, whole-wheat option of bread, crackers, rice or pasta. These carbohydrates provide more vitamins and minerals and the extra fibre means that energy is released more slowly.
2. Fruit and vegetables - Include vegetables or salad and fruit. Fresh fruit is best, but dried fruit can be used as an alternative on occasion.
3. Dairy products - Include plain dairy, such as cottage cheese, yoghurt or a carton of milk.
4. Protein - Skinless chicken, oily fish, eggs, and legumes are healthy protein options. Peanut or nut butters (with no added sugar or salt) also provide some protein along with healthy fats.
5. Water - Water is the best healthy drink option and should be encouraged. Try infused water as an alternative.

Here are some ideas on making healthy sandwiches that your child will enjoy:

• Switch from polony, salami and other processed cold meats that are high in saturated fat and salt, to healthier options such as tuna, turkey, or chicken breast.
• Use sugar- and salt free peanut or nut butters on a sandwich. If you usually add jam to the sandwich, replace the jam with banana slices.
• Eggs are a source of good quality protein and can be included in a sandwich in many ways.

Instead of making sandwiches every day, you can alternate with these alternatives, just make sure you put them in leak-proof containers and remember to pack a fork:

• Unusual salads: Tomato, strawberry & lemon salad with basil & pine nuts, green olive, walnut & apricot salad, watermelon, olive and feta salad
• Pasta left over from dinner can be made into a delicious salad. Combine with a few finely chopped vegetables, some shredded skinless chicken or tuna and a homemade yoghurt, lemon and herb dressing or mild mustard.
• Mix leftover brown rice with mixed vegetables and canned beans, tuna, diced skinless chicken, or shredded lean meats for a meal high in fibre and protein.
• Combine cottage cheese or peanut butter with berries or pieces of fruit for a healthy snack.

For more great ideas on creating delicious and nutritious meals, visit the Discovery Vitality HealthyFood Studio. This Sandton-based cooking school offers courses to help you make the best choices and meet your family’s nutritional needs. It has also launched a kid’s course that aims to teach lifelong skills and instill a love for healthy eating in children – a habit they are likely to carry into adulthood.