Use the fol­low­ing lunch box road map:

The Citizen (KZN) - - City -

One to two healthy starches:

► Wraps.

► Whole-wheat bread.

► Crack­ers.

► Rice cakes.

► Rice rolls.

► Home­made muesli mix.

One to two healthy fats:

► Six to 10 nuts (where schools al­low).

► Co­conut clus­ters.

► Co­conut pieces.

► Pit­ted olives.

► But­ter on bread.

► May­on­naise sauce.

One fruit:

►Dried fruits are of­ten bet­ter choices, es­pe­cially in sum­mer as they don’t spoil in the heat.

Two to three pro­teins:

► Chicken strips.

► Bil­tong.

► Pork strips.

► Beef strips.

► Tofu strips. Rice and bean rolls. Edamame beans. Cheese.

► Yo­ghurt squeeze sa­chets or drink­ing yo­ghurts.

► Fresh wa­ter (with in­fused fruit if chil­dren don’t like plain wa­ter).

Keep food prac­ti­cal

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