Healthy Lunchbox Recipes for Kids

Many parents have concerns about what to give their children to make their lunch boxes both healthy and fun. Every parents aim must be to produce a happy and fulfilled child, reaching their full potential.

There are many different factors involved in achieving this, some of which you wont be able to have a say in, however, you can give your child every opportunity to enjoy a packed and energetic day by making sure that your child has a healthy lunch box. It can be very challenging for parents to know that what they are giving their child is not too high in saturated fat, salt or sugar.

There are over five million children’s lunchboxes prepared in British homes every weekday. A Food Standards Agency survey revealed that three our of four of these were likely to contain foods that were too high in saturated fat, salt or sugar and that almost half of these lunched failed to include any fruit. Most however, did include crisps, chocolate, biscuits, sugary drinks and heavily processed snacks.

A diet that is high in fat, salt and high in refined carbohydrates diminishes mental altertness, so a child eating these kinds of foods is likely to end up tired towards the end of the day. It should provide one third of your child’s daily requirements of nutrients.

A healthy lunch box should improve your child’s attention, behaviour and learning throughout the day and into the afternoon and should provide one third of your child’s daily requirements of nutrients.

It should contain

a source of protein to keep children alert
complex carbohydrates for slow release energy
calcium for growth, healthy bones and teeth
fruit and vegetables for vitamins and minerals

Lets look at each of these individually

Protein - can be found in chicken, eggs, ham, tuna, cheese – makes sandwiches using these as fillings or make up a salad bowl with these, you could include pasta.

Complex carbohydrates – release calories slowly and help keep energy levels and concentration levels up. These can be found in wholemeal bread, pasta, banana and rice. Pasta and Rice salads make a change from sandwiches and can be a fun alternative for children.

Calcium – can be found in dairy products. Make sure you include Cheese, yoghurt, fromage frais, yoghurt drinks, smoothies and milk shakes in your child’s lunch box. Children under the age of five shouldn’t have a low fat diet so choose whole milk products such as Greek style yoghurt rather than low fat yoghurt. Children need calcium, too little calcium can lead to osteoporosis in later life.

Fruit and vegetables – 5 a day is what the health experts recommend should be the daily amount. Whole fruit can be cut into small chunks making it easier and more interesting for children to eat. Dried fruit can also be included, dried apricots are particularly rich in vitamins and minerals.

Here are some, healthy and flavourful ways to lighten and brighten up lunch and entice your child to each healthily.