Unsure what to pack in your child’s lunch box?
Lunch Box Studies show this is a concern for many parents.
The best way I can help you with this concern is to provide a series of tips to help you pack a balanced lunch box. In this post, we start with 3 key nutrients – carbohydrates, protein and fats (known as macronutrients). There are good and bad of both. The aim is to pack all or majority of good.
1. Carbohydrates
Carbohydrates are our main energy source. They include sugar, starch and fibre. Sugar and starch provide energy. Fibre slows down the use of sugar and starch. Packing carbohydrates that provide long lasting energy is important to your child’s concentration. Wholefoods (fruits and vegetables) contain natural sugars, starches, fibre and provide longer lasting energy. Processed foods are predominantly refined sugar which is used quickly and is usually followed by a crash.
The table below outlines the good and bad carbohydrates. Pack as many good carbohydrates as possible to ensure longer lasting energy and concentration. Limit or avoid the bad carbohydrates. If you usually pack the bad carbohydrates because they are a treat, you can easily make them yourself at home where you can control the ingredients, and turn them into good carbohydrates. For example, try these recipes – choc fugde cake, oat muesli slice, fruit leather or roll ups from Two Peas & Their Pod.
Good Carbohydrates |
Bad Carbohydrates |
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2. Proteins
Protein is used for growth and tissue repair. Protein also helps keep your child feeling full. For longer concentration and better behaviour, pack both proteins and long lasting carbohydrates.
See below for good and bad proteins. Remember to pack a good protein in with your good carbohydrates so your child has longer lasting energy and stay full for longer. This applies not just to lunch but also recess. By the time recess arrives, breakfast has usually worn off, and real sustained energy and satiety is needed to get them through to lunch time. Carbohydrates on there own won’t help them. Try packing a boiled egg and wholegrain bread, roast dinner rice slice, tinned tuna with quinoa, vegetable sticks with hommus, natural yoghurt and stir through some frozen fruit.
Good Proteins |
Bad Proteins |
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3. Fats
Good fats are essential for survival, particularly normal growth and development. Processed foods are generally high in bad fats (trans fats) and should be avoided (or at least limited).
Being really simplistic, I could say anything in a packet contains bad fat. Most packaged foods that contain fat are likely to use trans fats or alot of saturated fat.
Good Fats |
Bad Fats |
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Please note, these tables are not exhaustive but just designed to give you a simplistic view using the most common sources of food. It’s important to note, that even items in the good side of the tables should be eaten in moderation. Excessive eating of even good foods can be harmful.