Back to school – back to lunches

In the house of any school aged kids, back to school means back to making lunches. What is in that lunch is important, as food gives kids the energy and focus they need for the day.

I am surprised to hear from my kids just how many of their peers eat packets of artificially coloured and flavoured foods which are high in energy but low in nutrients. These food additives have been linked to attention issues1, and the refined carbohydrate give a surge of energy, followed by a slump. For me, parenting seems to be a balance of my own ideas combined with that of my kids’ peers, so I do use some packets in the lunchbox: plain popcorn, seaweed, a low sugar muesli bar (such a Carmens), and occasionally, plain chips.

Furthermore, protein is required throughout the body for growth and repair, every lunch and snack should include a source of protein such as meat, fish, cheese, eggs, nuts (if allowed by your school), and seeds, or alternative snacks, such as lentil chips or roast chick peas.

Most protein sources contain fats but avocado, olive oil, or butter (real butter) can be added.

Vegie sticks are a great snack and when combined with some humus dip, a great source of protein and fats. Dried fruit with seeds is another great option, although be sure to use brown dried fruit as there are no preservatives added.

Fruit is a great snack but doesn’t provide long lasting energy; combine it with a handful of nuts or seeds to keep the energy and concentration high.

Lastly, use an icepack or a frozen water bottle to keep food fresh in the summer.

Keep up the good work parents, you’re doing well 😊

1.https://www.sciencedirect.com/science/article/abs/pii/S0140673607613063