LUNCH BOXING CLEVER...
AS THE cost-of-living crisis continues, food shortages and high costs are hitting school kitchens.
According to recent research, 91% of the 99 school meal providers polled by Laca The School Food People across England and Wales said they are experiencing shortages affecting staples like bread, fish, cheese, pasta and potatoes.
According to the survey, some caterers have experienced 50% price increases since May, and 28% are now using more processed foods to cope with rising costs.
The survey found that 52.2% expect the quality of school meals to continue getting worse over the coming weeks and months.
“A well-planned and healthy lunch box can be a great way to save on the cost of school meals, and to give kids something nutritious and delicious to support their learning,” says Dr Simon Steenson, nutrition scientist at the British Nutrition Foundation (nutrition.org.uk).
“But we all know that coming up with healthy and affordable ideas week in, week out, is no easy task.”
PREP FOR THE WEEK AHEAD
Planning in advance can save money and ensure the food you are giving your children is healthy.
Dr Steenson says: “Giving yourself some routine time once a week to meal prep can make it easier to have healthy options that can be stored in the fridge, and then eaten cold during the week. This can save time and give kids and everyone else in the house a tasty lunch. Good options include a pasta, rice or a couscous salad.
“Try throwing in some extra fresh, frozen or canned veg to boost the fibre content, and help everyone towards their five a day.”
START WITH STARCH
“The basis of the lunchbox meal should be a starchy food such as rice, pasta, bread, couscous, wraps, pitta, potatoes or chapatti,” says Dr Steenson. “Choose wholegrain varieties like wholemeal bread or brown pasta to have more fibre and a wider range of nutrients.”
Wholegrains also tend to release energy more slowly making them ideal for busy afternoons at school.
PLENTY OF PROTEIN
“Protein is important for growth throughout childhood, so try including a variety of protein foods in their packed lunch,” says Dr Steenson.
“Canned beans, peas and lentils can work great as part of a salad, rice or pasta dish, and can be cheap, convenient store cupboard essentials. If your child eats fish, then canned fish – especially oily ones like salmon or mackerel – can be a great sandwich filler.”
SNACK HACKS
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“Snacking can make an important contribution to nutrient intakes, especially for younger children, says Dr Steenson. “Prepare and portion out a variety of healthier options in advance to store in the fridge, like carrot, celery or cucumber sticks, or a sliced apple, banana, or a handful of cherry tomatoes or grapes. Go for a variety of colours and eat the rainbow.”
HEALTHY HYDRATION
Children can get dehydrated easily, so packing a drink is important. Dr Steenson says: “Healthy, pocket-friendly options include semi-skimmed milk or water – you can try flavouring water with a slice of cucumber, orange, or fruit/veg your child likes.” Smoothies and juices can provide vitamins and minerals, but also contain acids and sugars. Limit these to one small glass a day, and dilute with water to make them go further.