Supercharged packed lunches

After a long summer it’s time to go back to school, and for many parents this means preparing a daily packed lunch. If you often get stuck with what you should put into your child’s packed lunch to keep them sustained and nourished all day then read on for plenty of lunch ideas (this can totally be applied to adults lunches too!).

A decent packed lunch should be healthy and nutritious, and able to sustain the body and brain through the rest of the school day. Giving the best nutrition to your children really gives them the best start. A white bread sandwich with a sugary cereal bar and a packet of crisps doesn't cut it and will just result in afternoon energy slumps. Fortunately, many schools want their pupils to be eat healthily and therefore don’t allow fizzy drinks or chocolate bars to be brought in. Nuts are a great healthy food, but these are also off limits in school packed lunches due to potential severe allergies.

The following list shows us which food groups to include to ensure their lunch is healthy and sustaining (be sure to include a balance of all five):

COMPLEX CARBOHYDRATES

The primary fuel for the body and brain is glucose which is mainly obtained from carbohydrates, although too many simple carbohydrates, such as sugary foods and white bread, can lead to hyperactivity and energy dips. Complex carbohydrates are best to ensure an even supply of fuel to sustain your child through their day. Complex carbohydrates are found in fruits and vegetables, legumes and pulses, and wholegrains such as brown bread, wholewheat pasta, brown rice and oats.

GOOD FATS

The body needs the omega 3 fatty acids EPA and DHA for many functions in the body, including building healthy brain cells. Nut-free options include oily fish (such as sardines, mackerel, salmon, herring), flax seeds, pumpkin seeds and hemp seeds.

 PROTEIN

Protein is made up of 20 different amino acids. Some of these can be made within the body and some must come from the food we eat. These amino acids also make neurotransmitters and hormones. These are chemical messengers controlling mood, memory and many other cognitive processes and behaviours. Good protein sources include eggs, fish, lean meat, dairy, soy, legumes and pulses.

 MAGIC MICRONUTRIENTS

Micronutrients are vitamins, minerals and phytochemicals (nutrients found in plants), and can be found in abundance in fruits, vegetables, wholegrains and seeds. Each micronutrient has an important role in the body to ensure that everything is functioning as it should. A healthy balanced diet of natural colourful foods will contain plenty of micronutrients, whereas most processed foods are void of micronutrients.

 HYDRATION

It is important to stay hydrated through a busy day as dehydration can lead to tiredness, poor memory and concentration. Ensure that your kids get their hydration through water and also through fruits and vegetables. Water is the ideal. If your child is really resistant to drinking plain water, mix it with a little fresh fruit juice and ensure this is sipped with a straw to protect their teeth.

8 PACKED LUNCH IDEAS

These 8 packed lunch ideas follow the same pattern of an energy sustaining main, one fruit portion, one vegetable portion, 1 dairy (or fortified plant-based alternative) portion, 1 drink and for bigger appetites/active kids an additional energy sustaining snack. They certainly won’t go hungry!  Pick and mix up the ideas below for even more healthy lunches.

1)    Wholewheat couscous with cubed tofu and diced veggies, grapes, carrot sticks, tzatziki dip, water, homemade nut-free energy ball.

2)    Wholemeal sandwich with hummus and grated carrot, blueberries, cucumber sticks, a chunk of organic cheddar, water, popcorn.

3)    Pasta salad with tinned salmon and sweetcorn, an apple, pepper sticks, fortified dairy-free yoghurt, water, simple homemade cookie.

4)    Thermos of chunky lentil soup, melon pieces, natural yoghurt with honey, water, dried apricots.

5)    Rice salad with tuna and diced vegetables, pear, celery sticks, mini mozzarella balls, water, dark chocolate squares.

6)    Wholewheat bagel with hummus and cucumber, banana, cherry tomatoes, homemade milk shake, water, boiled egg.

7)    Thermos of pasta with tomato sauce and grated cheese, raisins, olives, natural yoghurt with honey, water, smoothie.

8)    Wholewheat wrap with avocado and falafel, satsuma, sugar snap peas, natural yoghurt with berries, water, homemade flapjack.