For many of us with kids, the end of August often heralds the start of a mad rush for new shoes, uniforms, and stationery. It’s also a great time for parents and carers to start planning nutritional lunch boxes, in the hope that we fuel our little darlings for the long school day ahead of them. Read on as Kaye Osborne, Registered Nutritional Therapist (and busy mum!) shares her simple formula for a healthy packed lunch!
Protein + Slow Release Carbs + Healthy Fats = Stable Blood Sugars, No Hunger, Fewer Snacks
Fundamental to all meals, including packed lunches, is that they are well balanced with sufficient protein, slow releasing carbohydrates and healthy fats. The aim is to keep blood sugars stable and to satisfy appetite until the next meal thus reducing the desire to snack in-between meals.
Good sources of protein, that would work well in a lunch box include boiled eggs, chicken drumsticks, tuna and other tinned fish, tofu, pulses, nuts (if permitted at your school) and seeds.
Slow releasing, high fibre, carbohydrates are found in wholegrains, vegetables and fruit, such as wholegrain rice, pasta and breads. Raw vegetable sticks, such as mange tout, baby corns, cherry tomatoes, carrot, and cucumber sticks are also quick and easy to add. Including pulses, such as hummus or a bean salad, will add both protein and fibre as well as being an excellent source of vitamins and minerals.
Healthy fats include avocado, olives, oily fish, olive oil and butter.
If you want to offer something sweet (although this isn’t compulsory!) after their meal, then a small jar with berries and plain full fat Greek yoghurt will add phytonutrients, calcium, fibre and protein. A whole piece of fruit is also healthy, quick and easy too.
What To Avoid
Foods I would recommend avoiding include fruit smoothies and juices, raisins and other dried fruits, and, of course, all the dreaded ultra-processed foods, such as crisps, cakes, biscuits and fruit flavoured yoghurts. Overly refined grains, such as white bread, white pasta and white rice are also best avoided. All of these foods can create blood sugar dysregulation, leading to energy and attention slumps mid-afternoon.
None of us are perfect, so don’t worry if you don’t achieve the perfect meal everyday – that’s OK. What I find can help is preparation and batch cooking. Try boiling a batch of eggs or roast a whole pack of chicken drumsticks on a Sunday night, ready to be popped into lunchboxes for the week ahead.
I hope you have found these simple guidelines helpful.
Kaye Osborne
Registered Nutritional Therapist
