Packing healthy but tasty meals

> Here are some ideas on how to prepare nutritious packed lunches that your children will eat

FOLLOW these experts’ advice on how to ensure your children eat the lunch you packed for them in school by making the meals varied, interesting, and healthy.

Keep it balanced Iron-rich leafy green vegetables such as spinach, which can be added into sandwiches, give a natural energy boost, while complex carbs such as sweet potatoes give slow-release energy to help sustain children through classes.

Also add in plenty of fruits, especially berries, to help with concentration levels.

Previous research has also found that topping up levels of omega-3 with oily fish such as salmon can help boost brain functioning. And consider a hard-boiled egg for a nutritious snack, with a study published last year finding that they can encourage healthy growth.

Favourites are perfectly fine Children don’t need a huge variety of lunches throughout the week. Lunch is often “comfort food” for children, who like the routine of knowing what they will have for lunch. And, it will also make mealprepping easier for parents.

Make lunch more interesting A study published earlier this year found that when a school canteen added flavour to vegetables with herbs and spices, teenagers ate more of them than when they were cooked with just oil and salt.

Perhaps some carrot or cucumber sticks with hummus or a spicy tomato salsa for dipping, or for children who love peanut butter, add in some apple slices for them to eat with their peanut butter for a hit of protein, and an extra portion of their five a day.

Add a healthy drink US research published earlier this year found that when the packed lunches of preschoolers aged three to five included plain milk, the meals had the highest average score on Healthy Eating Index, followed by lunches with 100% fruit juice with no added sugar, and flavoured milk.

However, meals that contained a sugary fruit drink showed the lowest score, with the team concluding that the simplest way to improve the nutrition quality of a packed lunch is to include a healthy beverage.

Don’t forget snacks Sabina Valentine, a registered dietitian at the University of Alberta, Canada, also suggests providing children with snacks to munch on throughout the day.

“They have small tummies and high nutrient needs, so they should have snacks throughout the day,” she says.

She suggests a handful of grapes or a half-cup of yogurt for younger children, and for older ones, especially around exam time, opt for grab-and-go ‘power snacks’ such as a slice of cheese and a handful of almonds, soft pretzels and hummus, or popcorn mixed with nuts and dried fruit.

Treats in moderation Valentine is also a fan of using the 80/20 rule – eating healthy 80% of the time, and indulging the other 20%.

She says that it’s okay to treat children occasionally by packing a less nutritious treat like a granola bar or a home-baked cookie, as long as it makes up no more than 20% of the meal. – AFP-Relaxnews