A HEALTHY LUNCH BOX –The Fantastic 5!
by Paula Duggan
Balance Nutrition, Nutritionist MSc., BSc.
Ok, so first up … this is not about perfection! This is simply about,
1. Knowing what a healthy lunch box looks like (if you don’t know ….)
2. Aiming to include most of the “Fantastic 5” … most days (that’s good enough).
I find it much easier to put a lunchbox together at 7:30am in the morning (when I’m not at my sharpest) if I have this little checklist in my head!
Typically, the Irish lunch is good when it comes to fruit and there might be three different types of fruit in a lunchbox but it may be lacking then on veggies or protein. The “Fantastic 5” equals a balanced lunch as it includes five
healthy food groups and not just a lot of one or two groups. As variety is also really important, I would then try to vary the fruit offered, protein sources etc.
- Wholegrain / wholewheat carbohydrate – In other words, something BROWN e.g., brown bread (homemade or shop-bought), brown slice pan, pita, wrap, rye crackers, pasta, rice. Wholegrains have more fibre and more vitamins & minerals. Next best alternative is white bread or pasta as opposed to less filling & less nutritious carbs like crackers & cereal bars. Carbohydrates are the body’s main source of energy for physical activity & brain function.
- Protein – Some healthy protein sources include chicken, tuna, eggs, beans, hummus & nuts. Protein is really important for growth as well as repair & immunity in children & adolescence.
- Dairy – Dairy includes cheese, yogurts & milk. Also, a good source of protein – cheese may double up as both the protein & dairy source. Dairy is particularly important between the age of 9-18yrs of age for building stronger bones, 92% peak bone mass is achieved by 18 years so these years are crucial.
- Veggies – I find miniature veggies or chopped / sliced veg on the side works better than a soggy tomato or a limp piece of lettuce in a sandwich. Think … cherry plum tomatoes, mini cucumbers, carrot sticks, mini peppers, sweetcorn and for the more adventurous … olives / pickles / avocado / baby beetroot!
- Fruit – This is probably the easiest one for most people … fruit makes for a handy, tasty & healthy snack. However, remember to mix it up – think variety – think colour. Fruit is nicest when in season … kids (&adults) can be put off certain fruit when they have had a bad taste experience!! Ever had a tasteless dry mandarin or a soft blueberry … it can be difficult to get them to try again! Dried fruit e.g., apricots is another option, it can be a handy one to keep in the cupboard for when you run out of fresh fruit. Tip! Avoid dried fruit with added sugar e.g., banana chips typically have sugar added. Check ingredient list to make sure there is no added sugar (don’t confuse ingredient list with nutritional information … there will be sugar listed under the nutritional information as fruit naturally contains sugar.
Leftover Dinner – I think leftover dinner is an excellent choice for teenagers if they have access to a microwave in school. Dinners are usually well-balanced meals containing protein, carbs & veg. We all get sick of sandwiches so this would break the monotony. Add a yogurt & piece of fruit to include your dairy and fruit groups. Lots of dinners are even nicer the next day as we all know e.g., Chicken Curry or Shepard’s pie.
If your teenager buys their lunch out – encourage them to choose brown bread when ordering a sandwich, encourage healthier protein choices like lean chicken breast as opposed to deep fried or fattier options from the deli counter. Beg them to add a piece of fruit and a bottle of water to their shop-bought lunch! These small changes can make a big difference to their health. Access & exposure plays a huge part in the choices they make. However, knowledge & encouragement from home will also make a difference to the habits they are forming now.
Salads: Also, I think homemade salads are a super idea, e.g., Tuna pesto pasta salad, Cajun chicken salad,
Wholegrain rice salad with feta & blueberries and Noodle salad. You could make a big batch of some of these salads as they
will keep in the fridge for a few days. Here is one idea:
· Asian noodle salad
Chicken or Veggie – cold cooked whole-wheat noodles, ADD chicken, choice of veg – cut into thin strips (e.g., spring onion, carrot, red pepper), dressing (Shake-up the following in an old jam jar
– 1 tbsp extra virgin olive oil, 1 tbsp maple syrup, 2 tbsp light soya sauce, 1 tbsp water, 1 lime- juice, 1 clove garlic crushed,
1cm ginger finely grated, ¼ tsp chilli flakes – optional, seasoning)
Healthy eating is important for everyone, especially children & teenagers, to ensure that they receive all the nutrients they need to grow and develop. Something I commonly encounter, is the belief that kids & teenagers can eat what they want as long as they are burning it off. However, I couldn’t disagree more!!! Healthy eating isn’t just about energy balance, it’s about
1) Nutrition – hitting your targets for nutrients;
2) Developing the taste for healthy food – real food … good food;
3) Developing the healthy habits which will stand to you later in
life when you don’t “burn it all off” so easily.
Healthy eating is about variety & balance predominantly … there is no magic bullet … the overall diet is the important thing … the focus should be on the inclusion of foods and food groups not exclusion.
Treats: Most primary schools don’t allow treats so this one isn’t really an issue here. However, if you want to discourage your teenager from eating a whole load of junk food at lunchtime one idea might be to make a healthier homemade treat e.g., carrot or banana bread. You can half the amount of sugar in the recipe, use ½ brown flour & ½ white flour, add some pecans or walnuts if they like nuts. Popcorn is another healthy treat, it is a wholegrain, high in fibre and relatively low in calories.
For more information contact Paula on:
Paula Duggan Balance Nutrition
www.balancenutrition.ie
paula@balancenutrition.ie; 087 9615882
