So What’s in a Lunch Box

Whilst  at school you child will consume a third or more of their daily nutrition, at both the ‘short’ break or recess and ‘long break’ or lunch break.  What is in the lunch box is critical to your child’s physical energy and development as well as their mental agility. The lunch box should contain Low GI, healthy food choices, that include breads/cereals, vegetables, fruit, protein and dairy and occasionally a treat.

Your child cannot perform, learn, think or play without adequate nutrition.

Breads and cereals

  • Whole grain breads and crisp breads
  • Whole grain wraps and pita breads
  • Whole grain pasta
  • Brown rice

These carbohydrates are essential for fuelling the energy of the child for learning and playing, in addition the dietary fibre present is essential for a healthy digestive system.

 Vegetables

Carrot, celery or cucumber batons

Lettuce, cucumber and any other salad added to breads/rolls

 Raw vegetables are a primary source of vitamins and minerals, they too provide dietary fibre and carbohydrates for energy

 Fruit

Eliminate fruit bars, they are high in sugar, low in fibre and adhere to the teeth encouraging decay.

Fresh fruit and dried fruit is a superior source of vitamins and phytochemicals as well as dietary fibre, the pectin in apples essential for children hence the old adage ‘an apple a day’!’

 Dairy foods

Choose low fat and fat free options, in the form of cheese and yogurt and drinking yogurt

 Meat, Eggs, Legumes

Processed lunch meats and sausages should be avoided

  • Lean beef/Ham
  • Lean Chicken
  • Tuna and Fish
  • Boiled Eggs
  • Lentils
  • Baked Beans
  • Chickpeas

 Water

Is the healthiest, most cost effective way to keep  your children adequately hydrated throughout the day and should be included in every lunch box.

 Treats

Once a week:

  • Soft drinks
  • Sport drinks
  • Cordials
  • Lollies
  • Chocolate
  • Crisps and chips
  • Muesli /Energy bars

 LUNCH BOX IDEA’S FOR PHYSICALLY ACTIVE HIGH SCHOOL STUDENTS

2 Medium Whole-wheat Rolls (4 Cracker bead)
3 Thin Slices Beef or Lean Ham
3 Thin Slices hard Cheese
Lettuce, Cucumber, 1 Tablespoon, Lite Mayo
1 Whole-wheat Pita Bread filled with
1 Chicken Breast
1 Tbsp Lite mayo
Lettuce, Cucumber, TomatoPlus
Bunch of Grapes or 1 Banana
1 Chicken Kebab or Chicken Breast
Half Cucumber
1 Green Pepper
1 Tomato
2 Cracker bread with Bovril/Marmite
1 Tuna Burger (patties from night before)
With Whole-wheat Roll
One Jungle oats Bar (NO CHOCOLATE) Plain
1 Apple and 1 Orange (or 2 of Each)
Dagwood Whole-wheat Sandwich
3 Slices of Bread
Chicken Breast Cubed with Lite Mayo
2 Slices of Thin Ham/Beef, Mustard
2 Thin Slices of Cheese
Lettuce, Cucumber and Tomato
4 Cracker bread with Cream Cheese and 25g Biltong
1 Banana, Pear, Grapes
1 Tub Low Fat Yogurt or Yogi Sip
1 Small Pack of Dried Fruit or Trail Mix
1 Whole-wheat Pita bread Filled with
Ground Beef
1 Cup Pineapple
Handful of Grated Carrot
Sweet Chilli Sauce


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