The Nitty Gritty

Ok so what should we include in a Lunch Box? What are the essential components?

Try to include some of each food group...

• Complex Carbohydrates - Whole grains such as wholegrain rice, millet, whole wheat pasta, quinoa, good quality wholemeal or sourdough breads. These will provide steady energy needed through the school day as well as nourish the nervous system. If your children aren't familiar with these products then slowly adapt the food at home and start substitute first the bread by using the best quality you can afford.
• Vitamins and Fibre - As mentioned in previous posts, vegetables can be added to sandwiches, used with pates etc. Essential for vitamins and fibre keeping the body and digestive system working healthily. A small amount of fruit can be added to lunch boxes as a snack or dessert for some added vitamins. You can always add some 100% fruit juice cartons, fruit slices, grapes, dried fruit pieces, mini fruits such as baby pears and bananas, fruit compote etc. However emphasise more on vegetables as too much fruit can have a relaxing effect on the body after the initial sugar rush which is not what children need during maths lessons!
• Fats - When I say fats, I mean good quality. A handful of nuts such as walnuts, pecans, almonds etc or some natural peanut butter or tahini (sesame paste) in sandwiches (works both well for sweet and savoury sandwiches).
• Minerals - If you are serving soup in a flask then be sure to blend in some cooked Kombu or Wakame sea vegetables for essential minerals and high calcium levels (higher and more easily absorbed than in Dairy). The main sea vegetable intake is recommended during home meals as children love to fit in with their peers and whilst lunch boxes should be healthy they should also be and socially friendly.
• Protein - as I have mentioned before, protein is very important for growing children. Their bodies are changing and growing constantly and the protein acts as the building blocks of their bodies.