A nutrition lesson for your kids lunch

Lunch, the second most important meal of the day… It is an opportunity to consume fabulous nutrients that contribute to growth, development, concentration, cognition, and general wellness. Yes, children require appropriate nourishment to get them through the day. But, they also need it for long term health. Research suggests that children, who consume healthier foods and develop an understanding of its importance, grow into healthier adults. So what constitutes a healthy lunch and how does it compare to common tuckshop or pre-packaged foods?

Healthy lunch for children:
Children have smaller stomachs than adults. They require smaller, frequent meals. It can be difficult to provide healthy, nutritious foods that the children will happily consume. It is okay to provide snack style foods, occasionally. However, the majority of times consider the following:

Fruit:
Children’s lunches should contain 1-2 servings of fruit. This could be a piece of fruit, small packs of chopped fruit in juice and or dried fruit. A small container could be prepared with mixed berries, grapes, sultanas and dried apricots. The variety in colour and texture may be more appealing to your child than a piece of fruit such as an apple. From a nutritional perspective fruit is important as it contains fibre, antioxidants and vitamins and minerals. Combined, these nutrients will boost your child’s immune system; provide energy and support bowel regularity.

Vegetables:
Vegetables need to be included in lunch boxes. They should feature in sandwiches, wraps or rolls. However, consider preparing a snack box with baby carrot, cucumber, capsicums, celery, small tomatoes, blanched cauliflower or broccoli. The vegetables could be accompanied with ricotta cheese; hummus and tzatziki dip for added nutrients and variety. Vegetables are essential; they provide vital nutrients that children require for long term health. If your child is a fussy eater continue offering different vegetables- it may take greater than twelve times before the child accepts them. Be a positive role model by consuming them too.

My child thinks sandwiches are boring…
Wholegrains are an important source of good carbohydrates. They provide energy, regulate bowel movements, contribute to the feeling of fullness and enhance concentration. If your child rejects sandwiches consider flat breads and wraps, rice cakes, corn cakes and low sodium and low sugar crackers. One alternative is to roll multigrain bread with lean chicken, lettuce and avocado contained in it. Another option is to prepare a fattoush salad with toasted pita bread.

Protein is important:
Protein sources such as chicken, turkey, egg, tuna, cheese, yogurt, beans and legumes, tofu and tempeh are required in every lunch box. They contribute to the feeling of fullness and assist in concentration; especially through the afternoon. Consider mixing it up. Perhaps serve mixed beans with salad on a Monday and then serve tuna, lettuce, grated carrot and beetroot in a wrap the next day. This will ensure your child consumes a variety of nutrients. They will be more likely to meet nutrient requirements with a varied intake.

Prepacked/ Tuck shop foods:
Traditional purchased foods such as pies, chicken nuggets, chips, pizza, sausages, soft drinks, chocolate and lollies are not appropriate for children on a daily basis. They provide insufficient fibre. They are too high in unnecessary fats, sugar and salt. In the short term such foods may contribute to fluctuating energy levels, poor concentration, headaches and depression. Long term consumption will promote weight gain and obesity and increase the risk of diseases such as diabetes, heart disease, high cholesterol and some cancers.

Note:
Lunch is important. But it is important to also be mindful of breakfast and dinner choices.

Sharon is a Registered Nutritionist and Food Scientist. She operates a nutrition consulting business, Sharon's Nutrition. For more information on Sharon's Nutrition refer to www.sharonsnutritionaustralia.com.au . For more information about the exciting 2012 health and nutrition seminars email sharon@sharonsnutritionaustralia.com.au