Packed school lunches need to be nutritious. It is taxing on the parents to pack the right type of lunch for their kids based on their likes and nutrition needs. But it can be made simpler if you know the basic criteria for it. Here are some examples of nutritious school lunches.
Packed school lunches-criteria
Kids are usually fussy about foods. They want to avoid milk, fruits and vegetables that their body needs. Instead they prefer junk foods. As a parent or caregiver, it is rather taxing to decide what to pack in the school lunch box. NHS dietitian Rachel Wood says:
“If you are doing a packed lunch, it is important to get that balance.”
“Children love picky food so for an idea to make it exciting, chop up fruit and cut veg and sandwiches into different shapes.”
There should be fruits and vegetables, one starchy food, milk, frequent meat or poultry and occasional oily fish in the school lunch.
Packed lunch for school: some ideas
Healthy packed school lunch (Source: Strong 4 life)Rachel elaborates on it:
“On a school menu, we would want to see calcium from dairy or dairy alternatives like cheese, yoghurts or milk, for bone growth. There should be carbohydrates from bread, crackers, pasta, potatoes or rice to give an energy source and keep the brain active.”
“Also, there should be protein for growth from meat, fish, eggs, pulses and beans, which also contain iron for energy levels. Fruits and vegetables, containing fibre vitamins and minerals, should be a good percentage of school lunches.”
“A healthy school lunch means children get all the vitamins, minerals and calories they need to concentrate, do physical activity, grow and maintain healthy relationships with food. Giving them the right foods as children provides them with a good start that enables them to make healthy choices in adulthood.”
Read here: Healthy school lunch: Tips on how to pack it
For age 5 to 10, here are some examples. She suggests:
“These ideas can be varied according to affordability. A lunchbox with sections can make healthy options eye-catching and exciting for children.”
On MONDAY
Healthy school lunch idea (Source: Live Simply)Ham sandwich with cheese, some cherry tomatoes, with cucumber pieces, blueberries and apple cut pieces and a handful of popcorn.
On TUESDAY
Roasted chicken wrap with salad. Cheese cubes, cut sweet pepper, strawberries and yoghurt can be added on.
On WEDNESDAY
Pitta bread with hummus, carrot slices and cucumber sticks. One boiled egg, orange pieces, grapes, and a handful of pretzels. This combo would be healthy.
On THURSDAY
Bagel with soft cheese, chicken or ham slices, cherry tomatoes, one banana, apple slices, and handful of raisins.
A nutritious school lunch (Source: Strong 4 life)On FRIDAY
Tuna and sweetcorn sandwich, cucumber and carrot sticks, either Ritz crackers or breadsticks, with cheese cubes, abd blueberries and sliced apple along with yoghurt.
And Saturday and Sunday would be off and kids would have food at home.
Also, read Insect eating trial as alternative protein form for children in Wales schools
At all cost, avoid junk foods in school lunches. Fried foods, ultra processed foods, foods high in saturated fats, sugary foods and beverages, and high sodium foods should be avoided in school lunch box.