A healthy lunchbox for kids

Sunday afternoon, a couple of hours left before a new week starts.

Some of you busy working parents will pack the lunchbox tonight because there is no time to do it in the morning. How is that for you, packing a lunchbox. Is it a struggle? Do you reach for quick, packaged food items because you have limited time? It’s hard to come up with something new every day, isn’t it?

But we all want the best for our child. And most of us could use some help on what to pack right? A bit of inspiration. I’ll get into that more often.

Today I’d like to talk to you about the basics of a healthy lunchbox. What should be in there to nourish the growing bodies of our child and to support them in their busy days at school.

The three building blocks of a lunchbox, also called the macronutrients:

  1. Carbohydrates, the main energy source. Try to pack carbs that provide long lasting energy, it will help them concentrate in school. Examples of good carbohydrates: fruit, vegetables, nuts, grains (preferably brown like brown rice, brown bread or spelt etc), seeds (sunflower, pumpkin, sesame), legumes (chickpeas, lentils, beans). Bad carbohydrates are the processed kinds, packaged foods and white carbs like white bread, donuts, cookies, cake etc. They contain so much refined sugar your child will have a spike in energy followed by a quick decline which is when they start to feel tired and will feel the need for something sweet again.
  2. Protein, used for growth, tissue repair and it helps them feel full. Good proteins are eggs, fish, lean meats, chicken (all preferably organic and in case of the beef, grass fed), seeds, legumes, nuts and dairy (Greek yoghurt packs most protein).
  3. Fat, essential for growth and development. I’m talking about good fats though. Processed foods contain a lot of bad fats (trans fats) that should be limited to a minimum. Good fats are: avocado, olive oil, nuts, seeds, fatty fish, lean meats and chicken.
  4. Four? I said three macronutrients!? But there is a number four, that is Love. We want the best for our child, we spend time thinking about what should go in the lunchbox. We want them to have a good time at school, feel full and be able to concentrate and to their work.

A lunchbox packed with care is a little package of love.

Why not add a little fun to it by adding a note, a little post it with a funny text or a little drawing. Or use a banana to get your message across. You don’t have to do that every day, just every now and then, to surprise them.

Use a banana as a post it
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Use a banana as a post it

Wishing you a healthy week ahead!

Matthea

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