Very soon it will be back to school for the little ones and the not-so-little ones. If you’re struggling to come up with healthy lunch ideas for your kids as they head back to school, relax. We’ve consulted experts to bring you a list of easy, nutritious, and kid-friendly meals that will make packing school lunch boxes a walk in the park.
From straightforward sandwiches to inventive takes on timeless favourites. So, say goodbye to the stress of packing lunches and hello to happy, healthy lunch boxes.
Dealing with picky eaters
Like many other parents, Sibongiseni Dalasile finds herself in a never-ending battle to come up with healthy and tasty lunch ideas for her kids. They’re always changing their minds about what they like and what they don’t like, she shares. On top of that, she needs to consider nutrition, cost, and convenience.
“I struggle with selecting nutritious food items when shopping. My kids may not enjoy certain foods, and when they don’t, they choose not to eat them.”
Sibongiseni Dalasile
But this mother has a trick up her sleeve. She makes sure to ask them what they would like to have each month, as their preferences tend to change from time to time. “They enjoy cereal, at least, so I make sure they eat breakfast before going to school.”
Dalasile has found a way to feed her family healthy and on a budget by rotating between different types of sandwiches such as peanut butter, egg and chicken sandwiches, and burgers. To save money, she carefully plans her spending in December to allow for more flexible grocery shopping in January.
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Back-to-school-strategies
Aphiwe Londwa, from East London, Cape Town, agrees. It’s important to plan well for back-to-school, especially if you’re on a tight budget. By purchasing supplies and clothing in December, months before the start of the new school year, Londwa takes advantage of lower prices and the variety of options available.
“I create a spreadsheet that consists of my child’s meals for each day of the week. Recycling [the ideas] and being creative in what he eats.
“I start the day off on the right foot with a wholesome breakfast. This usually includes a wholesome oatmeal and a handful of fruit salad and yoghurt. This is a budget-friendly meal but still nutritious for my little one.”
Aphiwe Londwa
Carrot sticks, homemade meatballs, homemade chicken strips, cucumber sticks, cereal bars and mini cheddars with fruits on the side are some of her school lunch ideas.
“And kids will always be kids,” she continues, “I have to include a treat. So, for that delicious yet healthful treat, I usually pack peanuts and raisins or dried fruit.”
Essential nutrients for brain and body development
Vanessa Clarke, a registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa) says just like adults, children require energy in three forms.
She notes that children need protein to support the everyday functions of the cells in their bodies, and high-fibre carbohydrates for a steady supply of glucose for their brains and bodies. As well as healthy fats, which support brain health and help children’s bodies absorb crucial vitamins such as Vitamin A, D, E and K.
“Along with meeting children’s energy needs, adequate Calcium and Vitamin D intake is essential at school-going age, as 50% of a person’s bone mass is acquired between the ages of 9 and 18 years,” she adds.
ADSA’s child-friendly and affordable nutrient-rich food ideas:
- Yoghurt, cheese and milk provide both protein as well as calcium and essential Vitamins.
- A peanut butter sandwich on whole wheat bread provides carbohydrates and healthy fats.
- A wholewheat sandwich with a filling of Omega-3-rich fish such as pilchards or mackerel provides carbohydrates, protein and healthy fats for brain function.
- Carrot and cucumber sticks with a hummus dip provide a high-fibre, Vitamin-rich serving of fresh veg as well as protein from the chickpeas.
- Eggs are a versatile food that can be included in lunchboxes and meals in many ways. In addition to protein, eggs provide iodine which plays a role in brain development and thyroid function.
- Beans in a wholewheat wrap or roll is a great way to provide both carbohydrates and protein at the same time to school-going children.
- A banana before or after extra-curricular activities can help to boost energy.
- Water should always be the first choice to meet the fluid demands of a child. Add fruit such as strawberries, lemon or orange slices for extra flavour.
- For balance, always include fresh vegetables and fruits in lunchboxes. Add nuts, such as walnuts, if you can
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