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ALISON GATT - BA [Hons], BSc, Dip ION, mBANT CNHC  


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2.9.2015

Back to school lunch box for happy, healthy children!


Back to school lunch box for happy, healthy children!

It’s time to go back to school  and for many children this is a stressful time.  Choosing the right nutrients for their packed lunch could play an important role, not only on their moods and concentration levels throughout the day but also on their immune systems to fight off the colds and sore throats that start to circulate this time of year! .

So here are a few top ‘lunch box’ tips to help your children stay happy, healthy and energised!   

  1)    Make sure they have a ‘main course’ in their lunch box.  Sandwich, whole meal pitta bread or wrap with a protein filling such as tuna, cheese, chicken, turkey, egg or salmon.  Add a vegetable into the sandwich like watercress, lettuce, tomato, grated carrot. Even a slice of quiche or Spanish tortilla or falafel or a boiled egg would fit the bill (protein and veg).

  2)    Add colour too such as a few berries, grapes, pomegranate seeds, red pepper, olives or clementines.

  3)    Include a healthy pudding such as yoghurt with fresh fruit puree or homemade (sugar free) flapjacks, beetroot brownies or cinnamon balls (see http://www.naturallyhigh.co.uk/blog/season-greetings-from-naturally-high/). These are easy to make in bulk and freeze.

  4)    Add a drink. Thirst is often mistaken for hunger. Water is the best but rice/almond milk or watered down fruit juice is great too.

 Variety is the key and if the children get involved in choosing their lunch, they are more likely to enjoy it!
 


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