Durban - This year let’s make the good old lunch box a trendy, fashion accessory in the eyes of our children.
Although it is sometimes easier to give your children money to buy food or snacks at the school tuck shop, it is important to be aware of the fact that money is not always well spent. Also most tuck shop fare is often high in fat, sugar and/or salt. For example, a can of fizzy cool drink can contain up to nine teaspoons of sugar.
In addition, research has shown that there is a relationship between the weight status of children and how often they eat tuck shop food.
Unfortunately preparing a packed lunch is only part of the solution. Getting a child to eat it is another. It is equally important to ensure you are packing a nutritious lunch.
Lunchbox guidelines
* Make sure that meals are fun to eat. Think of it as a school-based picnic by including sandwiches, raw veggies, crackers, cubes of cheese, whole fruit, yoghurt and other fun foods that are a good sources of nutrients for optimal growth, concentration and performance on the sports field. The idea is to include small portions of a variety of foods.
* Allow your child to help with the planning and preparation of what is included in their lunch box. When they are involved in the decision-making process, chances are they will resist trading their bread for biscuits.
* Find out if your child prefers a plastic lunch box, insulated cooler box or small cooler bag. Although an insulated cooler box or cooler bag is more difficult to clean, it may keep food cool (and therefore guard against food poisoning) for longer.
* Remember that children sometimes have limited time to eat their lunch. Ensure that what is on offer is easy to eat and that it is packed in containers that are easy to open.
* Make the food fun by including mini versions of hamburgers, hot dogs, crackers, rice cakes, croissants, pita bread, muffins and bagels.
* Add a message, sticker, biscuit, small chocolate, joke, riddle or small toy from time to time.
* Use colourful paper serviettes as colour will stimulate appetite and mood.
* Cut sandwiches into squares, triangles, rectangles or other shapes with biscuit cutters on special occasions such as a child’s birthday.
* When buying take aways, save the leftover tomato sauce, mustard, salt and other sachets to add extra flavour to lunch.
* Make your own snack mixes out of cereal such as granola, dried fruit such as raisins, unsalted nuts, seeds, pretzels and crackers. I call it “trail mix” as friends will trail after your child to get the lion’s share…
* Add a cereal bar.
* A thermos flask is a good addition to any lunch box. Not only will it keep cold liquids cold and hot beverages hot, but can also add variety to the lunch box.
The power box
* Start with bread.
Bread is still an economical base for a school meal. Starchy foods such as bread are rich sources of carbohydrates that supply the body with energy. Eating starchy foods also makes you feel full and keeps hunger pangs at bay. Unrefined starchy foods such as brown and whole wheat bread contain fibre that prevents constipation.
* Add a nutritious filling.
Protein sources such as peanut butter, baked beans, cheese, eggs, pilchards, tuna, chicken or meat should be added as a filling to ensure that growing bodies get all they need.
If you opt to skimp on the sandwich filling, add a few fish fingers, baby meat balls, cocktail vienna’s, chicken drumstick or a finger of hard cheese to the lunch box for body building power.
* Don’t forget the fruit and vegetables.
Adding a source of fruit and/or vegetables to a lunch box adds colour and variety. It is also a valuable source of vitamins, minerals and fibre.
Fruit can be eaten fresh, dried or as a pure fruit juice while whole baby vegetables or vegetables sticks can be munched on as is or dipped into a little container of yoghurt, salad dressing or mayonnaise.
Dried fruit can be added as peanut and raisin combos, pieces of dried fruit, fruit rolls, cereal or snack bars with dried fruit and mini dried fruit packs.
Unless chilled, fruit salad can lose a lot of flavour or texture. When in doubt, stick to whole fresh fruit.
* But what about milk and milk products?
Milk, yoghurt, drinking yoghurt, maas and cheese are rich in calcium which is a vital mineral for the development of strong bones in growing children. Be sure to include one of these foods in your child’s lunch box.
* What about meals other than sandwiches?
Never forget the value of leftovers! Wholesome sandwich substitutes include the following:
pizza slices
quiche
vetkoek with an interesting filling
wholewheat or cheese scones
pasta or rice salad
bran or banana muffins
carrot cake
banana bread
bread sticks
digestive biscuits
whole wheat or rye crackers and crispbread
corn on the cob
homemade oatmeal crunchies
* Suna Kassier is a registered dietician. She is the Academic Coordinator: Post Grad Diploma in Dietetics and Community Nutrition in the Discipline of Dietetics and Human Nutrition at the School of Agricultural, Earth and Environmental Sciences in the College of Agriculture, Engineering & Science at the University of KwaZulu-Natal. - The Mercury